Free Weight Body Weight Back Workout

Jason’s Free Weight Body Weight Back Workout

Pull UpsThis morning’s back workout was simple and can be done with very little equipment. In other words, this back workout does not require any machines or cables. It’s basic barbell exercises combined with a few body weight pullup exercises. It only takes about 30 minutes (could take longer if you decide to rest more between your sets of deadlifts, and that’s ok). This back workout is basic yet very effective for building muscle.

Back Day

Deadlifts: 4 sets x 8-12 reps

Barbell Rows (underhand grip): 4 sets x 10 reps

Pullups (overhand grip): 2 sets x 10-12 reps

Pullups (underhand grip): 2 sets x 10-12 reps

Pullups (straight grip): 2 sets x 10-12 reps

As you can see you start out with a heavy compound movement for back, deadlifts. After deads you go into some bent over rows (barbell rows) but with an underhand grip. If you feel more comfortable using an overhand grip, that’s fine. I like to switch my grips up on barbell rows every other back workout. Either way, make sure you squeeze your back muscles at the peak of the movement when you’re pulling the barbell to your stomach.

I have three variation of pullups and I only did a couple of sets for each. So you’re doing six total sets of pullups but changing your grip every two sets. And I only rested about 30-45 seconds between eat set. Even if you’re strong enough to add weight to your pullups I don’t recommend that for this particular workout. Just take less rest between sets and go for the pump on these.

Train with Passion,


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