Monday Morning Back Attack

Monday Morning Back Attack

This morning’s workout was solid. It’s the first day that I felt fully recovered and energized from fighting this cold for the past 2 weeks. My strength is back up and energy levels are stable. I was ready for battle.

I love training back. It used to be my least favorite body part. But over the years I’ve learned how to connect my mind to the muscle, resulting in better back development. The thing about having a big back is you look huge from all angles. Without good back development, you may only look good from the front. It’s been proven that a muscular back is what truly separates the top Olympia competitors from everyone else.

Back Workout

Seated Rows: 4 sets x 12-15 reps

Dumbbell Rows: 4 sets x 8-12 reps

Barbell Rows: 3 sets x 8 reps

Plate-Loaded Rows: 4 sets x 10 reps

Lat Pulldowns: 4 sets x 12 reps



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Dumbbell rows are one of my favorite back exercises. It serves as a solid mass builder. My gym just brought in heavier dumbbells (they had taken everything over 100 lbs out a couple years ago but as of about a week ago, they now go up to 145 lbs; we’re back to being a ‘real gym’ thank God!). I like going heavy on these but not so heavy to where I can’t control the weight.

I hit 4 sets of everything except barbell rows (aka bent over rows). I have to be super careful with these with my lower back issues. I felt 3 sets was enough and I’ve learned to listen to my body. I had my back workout done within about 45 minutes. I picked a couple exercises for calves and hit my cardio. It feels good to be back, 100%!

Train with Passion,


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