Back Quads Hams Calves

High Volume Back Day with Quads, Hams & Calves

I had a high volume back workout this morning with multiple sets on top of sets. I went heavy in the beginning, pyramiding up in weight each set. This is a smart way to train in general but especially when you get a little older. You muscles have to be warmed up before going super heavy. I’ll get into the details below.

Like last week, I replaced my usual cardio with hitting some quads and hamstrings. I chose one exercise for each and hit multiple sets with short rest periods between sets. The goal was to stimulate the muscles but also to keep moving. After that I hit some calves. Below is the entire workout.

Monday Workout: Back with Light Quads and Hams

High Volume Back Workout

Chest-Rest Plate-Loaded Rows: 7 x 15, 12, 10, 8, 6, 6, 20

Lat Pulldowns: 6 x 15, 12, 10, 8, 6, 20

Hammer Strength Rows: 10 x 10

Seated Rows: 4 x 10

– superset with –

Cable Pullovers: 4 x 10

Quads and Hamstrings Workout

Hammer Strength Single-Leg Curls: 7 x 10

Leg Extensions: 5 x 15

Calves Workout

Seated Calve Raises: 4 x 12



TestoFuel Lat Pulldowns

This morning’s high volume back workout was pretty extreme with all the sets and reps. As I stated above, I used the pyramid method for the first two back exercises. And after the last heavy set I dropped the weight down and hit a 20 rep set (see chest-rest plate-loaded rows and lat pulldowns in the workout above). I had decided on the way to the gym that I wanted to throw in the 10 x 10 German Volume Training method in my back workout so I did that next with Hammer Strength Rows. I ended my back workout with some supersets, seated rows with cable pulldowns.

This is the second week in a row I added a little quads and hams at the end of my back workout. As you can see I didn’t do anything too taxing (with the intensity of my back workout there’s no way I could do a full leg workout). So I chose isolated machines for quads and hams: leg extensions and Hammer Strength leg curls. Although this was nothing near extreme I did attain a pretty good pump in my legs. I hit some heavy calves after that and called it a day.

Train with Passion,


About the Author Jason Stallworth