I could tell I didn’t eat enough protein and food in general yesterday because my power during my back workout sucked this morning! None the less, I still got in a solid workout and incredible pump. If you’ve been following my blog and keeping up with my current workout program, you know that I’m training each body part once a week, and training with high volume, more reps, and less rest between sets. I specifically like this weight training concept for back and legs. Those are your largest muscle groups and I think a different approach is needed for those muscles to reach their full potential. If I had to sum it up in one phrase, it’s training back and legs with high volume.
This morning (Monday…and I do have a ‘case of the Monday’s’ now!) was back day. I like training back on Mondays because I’m rested from the weekend and normally I eat a lot of food on Sundays, the day before my back day (for whatever reason I didn’t eat as much yesterday). And also Mondays seem to be international chest day, as most of you are aware. So while the majority of you gym rats are hitting chest, my back exercise areas and machines are freed up. Although I lacked power this morning, I made up for in pushing through many, many reps for back. I’ll call this one an insane back workout, mostly due to the volume.
Jason’s Insane Back Workout
Barbell Rows – 4 sets x 8-12 reps
Deadlifts – 3 sets x 8 reps
Seated Rows – 4 sets x 12 reps
Cable Pulldowns – 4 sets x 12 reps
Hammer Strength Low Rows – 4 sets x 12 reps
Weighted Hyper-Extensions – 4 sets x 12 reps
Lat Pulldowns – 75 reps *
* I chose a weight for lat pulldowns that I could do for about 25 reps; I rested 20 seconds between each set until I hit 75 reps total.
I normally start my back workouts with pullups to warm up but I decided to jump straight into some barbell rows. Of course I hit a couple of warm up sets before diving into my working sets. I don’t go super heavy on these (as you can see if the picture above which was taken this morning). I find going too heavy will cause you to sacrifice your form, which does nothing for muscle growth with this particular back exercise. You really have to feel the muscle work during barbells rows in order to get results. For deadlifts I just went through the motions. My lower back was a little sore, which is a hit or miss for me. But I still like doing the movement even if I’m not going heavy or all-out on these. The remaining exercises helped me create that pump and I finished with a unique way of doing lat pulldowns as I described above. Try this back workout.
Train with Passion,