30 Minute 18 Set Back Workout

My 30 Minute 18-Set Back Workout

Although I’m a fan of volume training, which requires more time in the gym, there’s something to be said for shorter, more intense workouts. I was running a little late this morning and it’s back day. However, I also wanted to make sure I got some cardio in because I’ve been slacking on cardio the past couple of weeks (and this is apparently noticeable as my other half recommended that I get back on my cardio routine). I knew I had about an hour so I dedicated 30 minutes to back training and another 30 minutes to cardio.

30 Minutes, 18 Sets – Back Workout

Pullups: 5 sets x 10 reps

Seated Rows: 5 sets x 10 reps

Reverse Grip Lat Pulldowns: 5 sets x 10 reps

Cables Pullovers: 3 sets x 15 reps

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What I’ve noticed when I’m under a time crunch is I rest a lot less between sets. This allows me to get the same amount of volume I would normally get, which I never train one body part for more than 45 minutes anyway. I would say I usually get at least 20 sets in for back. I believe back requires more volume than other upper body muscle groups. So being at 18 sets, I’m wasn’t that far off.

One important note about this morning’s back workout is my reps were controlled and focused. My goal with my back right now is to bring out detail and I’d like to get a little wider. I saw a quote posted this morning that stated something to the effect of ‘if you want to get stronger you find the easiest way to lift the weight but if you want to get bigger, you find the hardest way to lift the weight.’ So I’m doing more controlled reps these days. As far as getting wider, the V-taper is going to come more from bringing my stomach down, which is why I mentioned getting back on my cardio routine. So that’s it for this morning’s 30 minute, 18-set back workout, and of course my 30 minute cardio session on the bike.

Train with Passion,


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