Heavy Back Workout with Burn Out Sets
I went back to using one of my favorite weight training methods during this morning’s back workout; burn out sets. I’ve had the itch so start going a little heavier lately but I also like to get those high rep sets in as that seems to pump more blood into the muscle. One way to do this is by adding what I call a burn out set at the end of each exercise.
A burn out set to me is basically a final super high rep set using lighter weight after doing your heavy sets. I’ll use my first exercise as an example; seated rows. I did 4 working sets total. My first 3 sets were with heavier weights, and I progressively went up a little each set. So my rep range was between 8 and 12 reps. On my 4th set, I dropped the weight down and performed 25 reps.
Seated Rows: 4 sets x 12, 10, 8, 25 reps
Reverse Grip Lat Pulldowns: 4 sets x 12, 10, 8, 25 reps
Hammer Strength Rows: 4 sets x 12, 10, 8, 25 rep
Hammer Strength High Rows: 4 sets x 12, 10, 8, 25 rep
I also hit a little traps, calves and my usual cardio. For traps, I hit 6 sets of machine shrugs. The first 3 sets were 20 reps and the final 3 were 12 reps. This may sound backwards from what most people would do. But I’ve been hitting my traps with more reps lately and getting better results. And the 3 20 rep sets being done first was sort of a pre-exhaust for the heavier sets, which allowed me to feel the muscle working more.
I picked 2 exercises for calves and did 4 sets 12-15 reps each. The first exercise was standing calve raises and the second was the seated calve raise machine. I went back to HIIT (high intensity interval training) for my cardio this morning with 30 seconds on, 30 seconds off with a 2 minute warm-up and cool down (total of 17 minutes).
Train with Passion,