Heavy Duty Back Workout

Monday: Back & Traps

Who loves getting up at 4:30AM Monday morning and going to the gym? I love it! Everything is fresh, not many folks are out on the road, and only the chosen ones are in the gym at that time. I love it even more because it’s my back day. With the new workout program I’m on, I’m throwing in traps and calves at the end of my back workouts on Mondays.

I decided about a week ago that I was going to go back to training heavier. Let me tell you, it feels good! I feel like I’m growing and I’m already up a few pounds. Granted, not every set is super heavy. Being almost 40 I have to work my way up to the heavier weights. And I’m increasing the reps as I go through the workout as well. But I get plenty of heavy sets in.

Heavy Duty Back Workout

Seated Rows:
5 sets x 12, 10, 8, 6, 20 reps

Lat Pulldowns:
5 sets x 10, 10, 8, 8, 20

Dumbbell Rows:
4 sets x 6 reps

Reverse Grip Pulldowns:
3 sets x 12 reps

Plate-Loaded Rows:
3 sets x 12 reps

Traps Workout

Dumbbell Shrugs:
6 sets x 12 reps

Calves Workout

Seated Calve Raises:
4 sets x 12 reps

Standing Calve Raises:
4 sets x 12 reps

Prime Male Review - Plate Loaded Rows



I’ve been starting out with seated rows for the past several months for back. These allow me to get warmed-up and ready for battle. I hit a couple warm ups aside from the 5 sets listed. Once I started my working sets, I went up in weight each set. On the final, I dropped down and hit 20 reps. I did the same with lat pulldowns. Dumbbell rows always tire me out but they’re my favorite back exercises and I feel they’re responsible for a lot of my back development.

I just did several sets of dumbbell shrugs for traps. The first 3 sets were with relatively heavy weight. I dropped down in weight for the last 3 sets and shifted my arms out as I raised the dumbbells. This allows for a better squeeze at the top. I ended with some calves and cardio.

Train with Passion,

TheMuscleProgram.com is Stephen Fry proof thanks to caching by WP Super Cache