It’s certainly a good idea to change up your workout routine now and then even if it’s just for one workout. This dynamic back workout is slightly different from your standard back routine as here you’re alternating rows and pulldowns (often times row exercises such as bent over rows, seated rows, and dumbbell rows are done in the beginning of a back workout whereas pulldown exercises are done at the end).
This back workout will give you a solid pump and is a good change from a typical back workout. If you’re stuck and don’t seem to be making any gains with your current back routine try this one. I also encourage you to use the dynamic back workout if you’re having trouble feeling the pump in your lats and back muscles.
This back workout has you doing a alternating row exercises with high pull exercises each time. Underhand barbell rows is an excellent mass building exercise for back. Dorian Yates (6 time Mr. Olympia in the 90’s) swore by this specific exercise for building his huge back which he was known for. You’ll also get a tremendous pump from this back workout. This is a great back routine to do every other back day to change it up a little.
|Barbell Rows (underhand grip)||4||12, 10, 8, 6|
|Seated Rows (wide grip)||4||12, 10, 8, 6|
|Lat Pulldowns (close grip)||3||12|
Shorter Rest Periods: With this particular back workout you want to implement shorter rest periods. This doesn’t mean do an endurance workout, but keep your rest periods between sets to about 45 seconds.
Full Range of Motion: Get the full benefit of each back exercise and each rep going with a full range or motion.
Flex Your Lats: Try flexing your lats between sets holding the pose for a few seconds. This will create an even greater pump and many feel that flexing enhances muscle definition.