High Volume Back Workout
I’m guessing it’s all the food I had over the weekend but I had a ton of energy this morning. So I already knew I was going for a high volume back workout. I was planning my workout on the way to the gym and decided I was going to throw in the German Volume Training method 10 x 10 for one of my back exercises.
I train back with a similar approach as legs, with more volume. The main difference is I’ll perform some super high rep sets for legs where as for back I may throw in 20 rep sets, but typically my reps range between 8 and 12. This is a proven ideal rep range for building muscle mass in your upper body.
27 Set Back Workout
Seated Rows: 4 sets x 20 reps
Lat Pulldowns: 4 sets x 15 reps
Hammer Strength High Rows: 4 sets x 12 reps
Hammer Strength Rows: 10 sets x 10 reps
Cable Pullovers: 5 sets x 15 reps
I started out by doing 20 reps sets for seated rows. This is a good way to get the blood flowing. I went up in weight each set so those last 2 sets were challenging. The goal was to start with higher reps and decrease the amount of reps each exercise. As you can see, I started with 20 followed by 15, then 12, then 10. Once I got to that exercise I implemented the German Volume Training method, 10 x 10.
After this I hit some calves and abs. For abs, I chose 2 exercises to superset 3 sets with, and then chose another 2 and did the same. I chose 1 exercise for calves and did 7 sets of 12 reps. Once i finished I decided to hit another back exercise so I did some cable pullovers. Needless to say my lats were pumped. I ended with some high intense interval cardio and called it a day.
Train with Passion,