400 Rep Back Workout

4 Exercises, 5 Sets, 20 Reps – Back Workout

I’ve always been a fan of training back with higher volume than other upper body parts. It makes sense because it’s the largest and by far the most complex upper body muscle group. So I take a similar approach to my workouts as I do with legs. More exercises, more sets, and more reps.

This morning was definitely a high volume back workout with a ton of sets and reps. 4 exercises, 25 sets totaling 400 reps to be exact. Normally I would not have this amount of total reps but everything was done with 20-set reps today. Usually I’ll mix in sets in the lower reps range going heavier, such as 8-12 reps, and will mix the rep ranges up (see last week’s 27 Set Back Workout). But this morning I decided to go for an extreme pump with 20-set reps.

400 Rep Back Workout

Lat Pulldowns: 5 sets x 20 reps

Seated Rows: 5 sets x 20 reps

Hammer Strength Rows: 5 sets x 20 reps

Hammer Strength High Rows: 5 sets x 20 reps

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Doing all 20-rep sets was a last minute decision. Lately I’ve been starting out my back workouts with several sets of 20 reps. This seems to give me a good warm up/pre-exhaust, and allows me to attain the pump early on, which increases throughout the workout. I won’t do this type of workout every week because I do believe that heavy weights are needed to build muscle mass. However, it’s always good to switch it up and do something different every few workouts to shock your muscles.

I also hit some calves this morning. I chose 2 exercises and hit 4 sets each. I kept the reps high for calves as well, 25 reps each set.

Train with Passion,


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