Big Back Day Monday Workout

Jason’s Big Back Day Monday Workout

Monday has been back day for me for several years now. Most people do chest on Monday (hence the saying ‘International Chest Day’) so that’s one of the reasons I train back on Mondays. I also feel the need to put more emphasis on my back workout than any other upper body muscles. Back is your largest upper body muscle group, so the bulk of your mass is going to come from having a huge back.

I feel like I nailed it this morning with my back workout. I know it’s important to make changes in your workouts, and I pretty much do something a little different every time I train. But I’ll probably stay with the foundation of this morning’s back workout for a while. One of the big back exercises I threw in was deadlifts. I haven’t done deads in over eight months due to some severe lower back pain I’ve dealt with off and on. However, I went back to my concept of deadlifting with moderate weight and not going to failure on deadlifts.

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Big Back Workout

Barbell Rows (reverse grip): 5 sets x 10-12 reps

Deadlifts: 4 sets x 5 reps

Seated Rows: 4 sets x 10-12 reps

Cable Pullovers: 4 sets x 12 reps

This is a fairly standard back workout with basic back exercises. To me, these exercises are the foundation of building a thick and wide back with details. As you can see I kept the reps around 10-12 on every exercise except for deadlifts. I kept the reps lower on deadlifts because of my lower back issues. If you have lower back pain, you may benefit from this article I wrote a while back: Deadlifting with Lower Back Problems. I take a moderate weight with moderate intensity approach yet I still believe you get the muscle building benefits from deadlifting.

It’s important to note that even though this back workout seems simple, I focused on muscle contractions and feeling each rep. I didn’t just go through the motions. This type of training makes your workout far more intense, and also builds and shapes the muscle more. Normally I would’ve done lat pulldowns or pullups but I still have this pain in my upper forearm that prevents me from doing those. So I threw some cable pullovers instead.

Train with Passion,


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