I only performed 4 back exercises this morning; I usually hit 5-6 exercises. However, I added an extra set and techniques to a few of those exercises. The name of the game this morning was intensity. And despite only hitting 4 exercises I still had decent overall training volume.
You’ll notice my workouts are similar but rarely are they exactly the same from week to week. One week I may go heavy where as another I may perform very strict and controlled reps. Sometimes I’ll mix it all up in the same workout (which is typically what I like to do). It just depends on how I feel. Regardless of the weight, techniques, or exercises, I want to make sure I walk out of the gym with a solid pump. That goal was definitely accomplished in this morning’s back workout.
Plate-Loaded Rows: 5 rest pause sets x 15, 15, 15, 15, 50 *
Lat Pulldowns: 5 sets x 12, 12, 12, 12, 20 reps
One-Arm Seated Rows: 4 sets x 12 reps
Hammer Strength High Rows: 5 sets x 8, 8, 8, 8, 20
* first 4 rest-pause sets were 2 sets totaling 15 reps (about 10 reps followed by 5) and the final rest-pause consisted of 3 sets totaling 50 reps (20, 18, 12)
Alternate Dumbbell Curls: 4 sets x 12 reps
Donkey Calve Raises: 4 sets x 20 reps
Standing Calve Raises: 4 sets x 12 reps
That first back exercise provided an immediate pump. I love rest-pause sets. To me, they’re the most effective means of exhausting the muscle. After that everything I did for back was an extreme pump and I could feel the muscles working overtime.
This is the 2nd week in a row I’ve thrown in a little biceps after training back. But this week I only chose 1 exercise for 4 sets of 12 very strict and controlled reps. No swinging or using momentum here. I also hit a couple exercises for calves. I like mixing up the reps for calves (sets of 20 followed by sets of 12). After that I did my usual cardio, walking on the treadmill on a slight incline for 30 minutes.
Train with Passion,
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Basic Back and Biceps Workout
Hammer Strength High Rows
Back, Biceps and Outrage
Heavy Back & Biceps Workout
Chest and Biceps Workout
Pull Day 1
First Workout of 2014
Christmas Eve Workout Back and Biceps