One of the muscle groups I neglected when I first started training was my back. I didn’t completely neglect it in my younger years but about all I’d do in those days were a few sets of seated rows and lat pulldowns. I wasn’t aware of the huge benefits (pun intended) from doing back exercises such as deadlifts, barbell rows, dumbbell rows, etc. As I became more experienced and gained more knowledge I started doing more for exercises my back (this was probably around my early to mid-20’s). These days (in my late 30’s!), I train back with higher volume than any of my other upper body muscle groups. I also use basic mass building back exercises with a mixture of other weight training techniques in every back workout.
I wanted to share this morning’s back workout because I walked away from the gym with a tremendous pump all throughout my back and lats. So here’s the workout!
This morning’s Brutal Back Workout:
Pullups: 3 sets x 15-20 reps
Barbell Rows: 4 sets x 10-12 reps
Deadlifts: 5 sets x 10, 5, 3, 3, 15 reps
Dumbbell Rows: 3 sets x 6 reps
Lat Pulldowns: 3 sets x 10-12 reps
Reverse Grip Pulldowns: 3 sets x 12-15 reps
That’s a lot of exercises, sets, and reps for back day! But like I said, I prefer to train back with high volume (same concept I use on leg day). I usually start out with a few sets of pullups with my own body weight. I then move onto bent over rows using the barbell. I’ve learned that if I try to use too much weight on these my form sucks and I don’t feel my back muscles. So I go a little lighter on my barbell rows and focus on squeezing my back muscles at the peak of each rep. Trust me on this; lighten the weight up a bit and do them correctly. I promise you will get an amazing pump from this exercise! Today I put deadlifts as my third exercise. Sometimes I start out with deads, sometimes I do them at the very end, and other times like this morning I’ll throw them in the middle of my back workout. It all depends on how I feel. I do like hitting deadlifts after my back muscles are already warmed up and pumped. I almost always go heavy on dumbbell rows. Dumbbell rows are tough; they’ll knock the wind out of you if you go heavy! The last two pulldown exercises are more for finishing out with a solid pump. I normally do about 5 exercises for back but this morning I felt like I have a little extra juice in me, so I hit a sixth back exercise.
Another note is I prefer to train back on Monday’s after coming from a full day of rest. I also eat a little more calories on Sunday’s so when Monday morning at 4:30AM comes around, I’m up and ready to train with all-out intensity. Try this back workout on your next back day.
Train with Passion,