20 Minute High Intensity Back Workout

Jason’s 20 Minute High Intensity Back Workout

Hammer Strength RowsAs some of you know, I’ve been training back twice a week for about the past month now. Back is your largest upper body muscle group which many don’t train their back as hard as they train other upper body muscles. I was guilty of this in my younger years of weightlifting. So this morning was my second back workout of the week.

My back workouts are on Mondays and Thursdays. I focus on heavy weights for back on Mondays while Thursdays I do higher reps and go for the pump. Not only was today a high rep day but I also rested a lot less than usual between my sets. This is a quick back workout yet it’s extremely intense.

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High Intensity Back Workout

Hammer Strength Rows: 4 sets x 15 reps

Hammer Strength High Rows: 4 sets x 15 reps

Seated Rows: 4 sets x 12 reps

Barbell Rows: 4 sets x 20 reps

My rest times between sets was anywhere from 30-45 seconds. With that, I never changed the weight I started with on any one exercise. I chose a weight that was challenging, yet knew I could pound out some reps with. I also stretched my lats a little between most sets. This kept me moving and kept the pump going.

Normally I would have thrown in some sort of lat pulldowns or pullups, but I’ve had this pain in my upper forearm from bowling over a month ago. I suck at bowling anyway, so no more of that! I also hit a little biceps after back, but again with this pain, I’m unable to do most curls. I was bound to the preacher curl machine. I’m going to start taking some Cissus (probably USPlabs SuperCissus) soon in hopes this pain will go away.

Train with Passion,


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