Super Intense Back Workout

Monday Morning Mission: Back

I was on a specific mission this morning. It wasn’t just to come in and train back. It wasn’t to get a ‘good workout.’ I wanted to blast my back and completely exhaust those muscles. That mission was indeed accomplished.

My goal was to get in a high volume back workout within a 45 minute time span. The only way to achieve this was to cut down my rest between sets and keep moving. I also wanted to ramp up my workout intensity, which I did. All that being said, I didn’t use a tremendous amount of weight, but that’s not my focus anyway; my focus is to build the muscle.

Intense High Volume Back Workout

Seated Rows: 5 sets x 15-20 reps

Hammer Strength High Rows: 5 sets x 8 reps

Hammer Strength Rows: 5 sets x 12 reps

Cable Pullovers: 4 sets x 12 reps

Lat Pulldowns: 4 sets x 10 reps

One note for the Hammer Strength Rows (regular rows, not the high ones) is I did these one-arm at a time. To me, this mimics dumbbell rows, which is a powerful exercise for building a thick back. All of my reps on every set were also controlled and I made sure to contract the muscle as well.

Another note is my rest periods between sets were only about 45 seconds. For my first exercise, I gradually went up in weight each set. After that, I would choose a weight and stay with it for each set that followed for that exercise.

I was surprised how quick this back workout was. About 45 minutes and I was done only to realize I had performed a total of 23 sets. I picked 2 exercises for calves after training back and then hit my cardio on the treadmill, walking on an incline for 30 minutes.

Train with Passion,




 TestoFuel Lat Pulldowns

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