Intense Back Workout with a Little Biceps and Calves

It’s Monday and that means back day for me. I’ve said it before and I’ll say it again; I love training back! I woke up early as usual, slammed down my preworkout and headed to gym.

I’d like to share this morning’s back workout with you. It was nice mixture of intensity with training to failure and volume. And I’ll also share what I did for biceps and calves.

Monday Morning Back Workout

I started out with the Hammer Strength High Rows. I gradually went up in weight each set. This exercise primes your lats for the remaining back exercises.

  • Hammer Strength High Rows
    • 5 sets x 8-12 reps
  • Lat Pulldowns
    • 4 sets x 10-12 reps
  • Barbell Rows
    • 4 sets x 10 reps
  • Hammer Strength Rows (uni-lateral)
    • 3 sets x 15 reps
  • Reverse Grip Lat Pulldowns
    • 3 sets x 12 reps

Check out my 4 Gauge Preworkout Review

Biceps and Calves Workout

I only performed one exercise for biceps, and that was seated dumbbell curls. You get a lot of stimulation in your biceps from your back workout. And I train arms again on Fridays.

For calves, I usually pick one or two exercises. This morning I only did one, but multiple sets. I train calves 2-3 times a week.

  • Incline Dumbbell Curls
    • 4 sets x 12 reps
  • Donkey Calve Raises
    • 7 sets x 15 reps

Mind-Muscle Connection During Back Workouts

I want to touch on something that is easy to forget. Sometimes we have to strep back (no pun intended) and retrain ourselves on this.

It took many years for me to develop that mind-muscle connection during my back workouts. I’d venture to say a good 10 years! I know that sounds crazy.

Once I developed this mind-muscle connection with back training I began to really enjoy my back workouts. Of course a big part of that is because I started seeing substantial results in muscle growth.

Back is a complex muscle. There are many areas that you have to hone in on specifically in order to develop your physique. It’s tough to explain. The best way I describe it is you have to be full focused on your back muscles throughout every single rep. Make the muscle work, and feel the muscle work. That’s the way to build and develop your back muscles.

Train with Passion,


* Check out the new pre workout supplement I’m using called 4 Gauge. I just posted my full 4 Gauge preworkout review a couple days ago.

Click below to read about my experience:

Jason’s 4 Gauge Preworkout Review


About the Author Jason Stallworth