Monday ‘Back Attack’ Training
Happy Monday everyone and welcome to this morning’s back workout blog, which I’m calling ‘Back Attack!’ As I posted on my Facebook, I had a decent amount of red meat yesterday in hopes of making me a little stronger for my first workout of the week: back day. I had a steak burger and also had a little prime rib. Of course I had meals before that as well (earlier in the day was a mixture of different types of Thai food at the Thai Food Festival in Kissimmee, FL). Ok, I’m way off subject here. This post is for my back workout, not a food blog, although that’s not a bad idea.
This morning’s back attack workout was mostly machines. Actually I didn’t touch any free weights this morning. Before you go telling me how soft I am let me just say that you can get a phenomenal back workout using machines like Hammer Strength, and even cables. In fact, my first 2 back exercises were Hammer Strength machines. I still use free weights for back, like barbell and dumbbell rows. But I train instinctively based on how I feel and what type of workout I think will be best for that day. I really wanted to focus more on muscle contractions and controlled reps. For that, I get a better workout with machines.
45 Minute Back Workout
Hammer Strength Rows: 4 sets x 8-12 reps
Hammer Strength High Rows: 4 sets x 8-12 reps
Seated Rows: 4 sets x 8-12 reps
Lat Pulldowns: 4 sets x 8-12 reps
Single-Pulley Lat Pulldowns: 3 sets x 12 reps
Reverse Grip Lat Pulldowns: 3 sets x 12 reps
I’ve said this before and I’ll say it again; in my opinion, back requires more overall training volume. I normally do no less than 5 exercises. Sometimes I’ll do 6 or more (today was 6 exercises for back). I hit 4 sets for the first 4 exercises then 3 sets for the remaining 2. The only time I may do less exercises is when I’m throwing in different training techniques such as rest-pause sets or drops sets. But even then, my training volume is still pretty high.
I started out with a lot of row exercises for back. This build thickness and you can really bring out detail in your back muscles when you focus on contracting the muscle at the peak of each rep. The last phase of my back workout was a series of lat pulldowns. These seem to build more width to your lats. And there are so many variations of lat pulldowns (as you see, I performed 3 different types of lat pulldowns this morning). This allows you to hit different angles of your lats.
That’s it for today’s back workout. I hit some calves and did a little cardio. If I may go back to food, I have some white bean chicken chili cooking in the crock pot as I speak (or type, rather). This will make several high protein meals for building muscle and recovering this week.
Train with Passion,