Jason’s 10-20 Back Workout
I love training back and that’s one of the reasons I start out the week with Monday as my back day. I’ve been feeling the need to perform my back exercises more strict. It seems lately I’ve been just going through the motions and moving weight rather than concentrating on working my back muscles.
I think we all go through this from time to time. So this morning I did a nice mixture of concentrated reps for back and high reps to get the pump. This is a high intensity back workout and when you’re done, you’ll need double doors to fit through!
Cable Pullovers: 5 sets x 12-15 reps
Barbell Rows (reverse grip): 4 sets x 10 reps (strict)
Chest-Rest Rows: 3 sets x 20 reps
Seated Rows: 4 sets x 10 reps (strict)
Lat Pulldows: 3 sets x 20 reps
I often use an exercise to pre-exhaust with before getting into the meat and potatoes of my workouts, especially when training back. I used cable pullovers for this as I feel it targets the lats directly. After that I hit barbell rows using the reverse (underhand) grip. This is one of the exercises Dorian Yates swore by for building his back so I use it frequently as Dorian had one of the best backs in bodybuilding.
You’ll see one exercise for 10 strict reps followed by another exercise of 20 reps. This is where the name ’10-20 back workout’ comes in. Those 10 strict reps really forces you to work the muscle rather than just moving the weight. I did four sets of this and followed that up with three sets of 20 reps to get that extreme pump. The 20 rep sets were not as concentrated as I was going for a high rep pump. I went back and forth on this twice (4 sets of 10 strict reps, 3 sets of 20 pump reps, repeat with different exercises).
I definitely recommend you trying this back workout. It took me about 35 minutes to complete. You don’t need a ton of rest between sets because you’re not going extremely heavy. This back workout is all about focusing on building the muscle tissue.
Train with Passion,