Jason’s Big Lats Back Workout
Unlike most of the world, Mondays excite me simply because it’s back day, and I love training back. Back day typically consists of a higher volume of sets and reps, and it’s always a brutal workout for me. There’s no better feeling than walking out of the gym with your lats poking out and feeling pumped. Bottom line is if you have a huge back, you’re going to look huge from all angles.
Over the years I’ve learned to hone in on the ‘mind-muscle connection’ with training my back. I try my best to feel the muscle working on every rep and not just go through the motions. This is an imperative concept for building muscle tissue, especially when it comes to your back workouts. Today I chose 5 exercises for back and ended with a few sets of hyper-extensions.
Monday Morning Back Workout
Hammer Strength High Pulls: 5 sets x 10, 10, 10, 10, 20 reps
Chest-Rest Rows: 5 sets x 10, 10, 8, 8, 20 reps
Seated Rows: 5 sets x 10, 10, 8, 8, 20 reps
Lat Pulldowns: 3 sets x 12 reps
Reverse Grip Lat Pulldowns: 3 sets x 12 reps
Lower Back Exercise
Hyper-Extensions: 4 sets x 12 reps
Donkey Calve Raises: 4 sets x 12 reps
Seated Calve Raises: 4 sets x 12 reps
As you can see I did a total of 21 sets for my back workout. I went fairly heavy on the first 3 back exercises for 4 sets and ended with a set of 20 reps. This serves as what many call a burn out set. I call it an extreme pump set. I didn’t rest much after the last heavy set before dropping the load considerably and hitting that 20-rep set. So it was almost like performing a drop set. I hit 2 versions of pull downs after my rowing exercises. By that time my lats were pumped and fried.
I also hit some hyper-extensions with no weight. I do these from time to time to strengthen my lower back muscles. I have a bulging S1/L5 disc so I have to be careful with certain exercises. I also hit my calves with very controlled reps. No cardio this morning but I’ll walk later this afternoon,.
Train with Passion,