Back and Arms Extreme Workout

Extreme Back and Arms Workout

Lat Pulldowns Extended | Back Workout | Back Exercises | Jason Stallworth | TheMuscleProgram.comMondays are a hit or miss as far as my motivation level goes. I’m always ready to train because that’s something I enjoy doing. But I’m generally not so excited about everything that comes after training on Mondays, which most of you can probably relate. On that note, I didn’t feel like it was smart to go super heavy for my back workout. I just didn’t have the energy. So instead, I decided to go with extreme high volume on back with 3 rounds of the old school German Volume Training method, 10 x 10.

The thing about high volume training is I get a tremendous pump early on in my workout. A lot of this if because I typically don’t rest as much between sets. I chose 3 basic back exercises and did 10 sets of 10 reps for each, totaling 30 sets and 300 reps. After back I trained my arms with much higher reps than I normally do. I’ll break up this morning’s workouts in two phases: back and arms.

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High Volume Back Workout

Seated Rows: 10 sets x 10 reps
Hammer Strength Rows: 10 sets x 10 reps
Lat Pulldowns: 10 sets x 10 reps

High Rep Arm Workout


Cable Pushdowns: 4 sets x 30 reps (20 regular grip, 10 reverse)
One-Arm Cable Pushdowns: 4 sets x 20 reps


Barbell Curls: 4 sets x 20 reps
One-Arm Dumbbell Preacher Curls: 3 sets x 15 reps

I’ve become a big a fan of using high volume for back workouts. And this morning’s 30-set, 300-rep back workout was indeed a high volume. As I stated above I wasn’t feeling 100% this morning; I was a little tired and sluggish. But about halfway through my first exercise, seated rows, I started feeling pumped and energized. My rest time between sets was anywhere from 30 seconds to a minute. That created an extreme pump. I also used controlled reps and I contracted the muscle at the peak of each rep.

When I got to arms I felt like hitting more reps. My first exercise for triceps were cable pushdowns. I did 20 reps and immediately hit 10 more reps with a reverse grip. This got my triceps burning fast. I hit one more exercise for triceps before moving on to training biceps. I hit higher reps for those as well. This created an extreme pump in my arms, all the way around.

I ended with some seated calve raises, 5 sets x 15 reps. I also hit 20 minutes of cardio on the recumbent bike while downing my NO Synthesize. Speaking of bodybuilding supplements, I’m way behind on posting my stack so I’ll be posting what I’ve been taking this month soon.

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