Building Back Thickness

Happy Monday everyone. Hopefully you all started your day like I started mine; in the gym. Those that did not, I’m assuming you’re training later today. Either way, training hard on a Monday sets the tone for the entire week. This is one of the reasons I train back on Mondays.

This morning’s back workout was all about thickness. I chose 3 rowing exercises and 1 pulldown. I went relatively heavy on every working set although I ended with 20-rep sets on a few of the exercises. This is a solid back workout for building thickness. The only thing missing is deadlifts so feel free to throw those in.

Back Workout

Hammer Strength Rows:
5 sets x 10, 10, 10, 10, 20 reps

Plate-Loaded Rows:
5 sets x 10, 10, 8, 6, 20 reps

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

Dumbbell Rows:
3 sets x 6 reps

Calves Workout

Donkey Calve Raises:
4 sets x 15 reps

Seated Calves Raises (machine):
Rest-pause sets x 75 total reps

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Boost T Levels

I woke up a little late this morning and didn’t have time to train traps (something had to give, so it was traps). I also didn’t do as much volume for back as I normally do. But I added those 20-rep sets in for an extra burn. I didn’t have the energy for much of anything else after training back. Those heavy sets really got me pumped and I feel like I reach muscle exhaustion.

I did finish up with some calves and cardio. I was able to hit two exercises for calves. I just did four straight sets for donkey calve raises. But once I got to seated calves raises I did what I call ‘75s.’ This is where you pick a weight you can do for 20 or more reps and rest about 10 seconds between sets until you hit a total of 75 reps. This works great for calves.

Train with Passion,
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