Superset Back Workout

Superset Back Workout

Starting Monday out with a back workout makes Mondays a bit more tolerable. Although I usually have set days I train specific body parts, the exercises, sets, reps, and techniques I use are all by instinct and how I feel that day. Some days I feel like pumping out more volume, and sometimes I may pump out higher reps. Some days I feel like going a little heavier and will throw on more weight. Today I felt like I’d get the most out of my back workout by doing supersets.

Back Workout with Supersets

Seated Rows Wide-Grip: 4 x 10-12 reps
– superset with
Cable Pullovers: 4 sets x 10-12 reps

Chest-Rest Rows: 4 sets x 8-12 reps
– superset with
Lat Pulldowns: 4 sets x 10-12 reps

Hammer Strength Rows: 3 sets x 15 reps
– superset with
Hammer Strength High Rows: 3 sets x 15 reps

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I broke down this superset back workout into 3 phases. Phase 1 was supersetting seated rows with cable pullovers. I used the wide-grip bar as I felt like doing something a little different. Phase 2 was a little heavier as I started with the chest-rest rows. I like these because they mimic barbell rows but without involving your lower back. I used lat pulldowns for the 2nd exercise of these supersets. Phase 3 was higher reps (15 reps each set), supersetting 2 Hammer Strength machines.

That’s a total of 6 back exercises and 22 sets in this superset back workout; that’s a decent amount of volume. Most of you know I’m a fan of high volume training, especially when it comes to larger muscle groups such as back. It makes sense that bigger muscles need more sets and reps to grow.

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