Superset Back Workout

Superset Back Workout

Starting Monday out with a back workout makes Mondays a bit more tolerable. Although I usually have set days I train specific body parts, the exercises, sets, reps, and techniques I use are all by instinct and how I feel that day. Some days I feel like pumping out more volume, and sometimes I may pump out higher reps. Some days I feel like going a little heavier and will throw on more weight. Today I felt like I’d get the most out of my back workout by doing supersets.

Back Workout with Supersets

Seated Rows Wide-Grip: 4 x 10-12 reps
– superset with
Cable Pullovers: 4 sets x 10-12 reps

Chest-Rest Rows: 4 sets x 8-12 reps
– superset with
Lat Pulldowns: 4 sets x 10-12 reps

Hammer Strength Rows: 3 sets x 15 reps
– superset with
Hammer Strength High Rows: 3 sets x 15 reps

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I broke down this superset back workout into 3 phases. Phase 1 was supersetting seated rows with cable pullovers. I used the wide-grip bar as I felt like doing something a little different. Phase 2 was a little heavier as I started with the chest-rest rows. I like these because they mimic barbell rows but without involving your lower back. I used lat pulldowns for the 2nd exercise of these supersets. Phase 3 was higher reps (15 reps each set), supersetting 2 Hammer Strength machines.

That’s a total of 6 back exercises and 22 sets in this superset back workout; that’s a decent amount of volume. Most of you know I’m a fan of high volume training, especially when it comes to larger muscle groups such as back. It makes sense that bigger muscles need more sets and reps to grow.

Train with Passion,

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