Back Workout 4-4×15

Back Workout – 4 Exercises, 4 x 15

I wanted to post yesterday’s back workout but didn’t have a chance, so here we are on Saturday morning posting (this is my cardio for the day!). This was my 2nd back workout of my new training split (I’m hitting all muscles within 4 days which I then start the routine over at day 1; so back was done on Monday and now again on Friday, if that makes sense). I’ve talked about learning to listen to your body within my past several workout blogs. Friday I felt like I needed to strictly go for the pump so went with higher reps.

Although I made sure I felt the muscle working throughout each rep I didn’t necessarily use controlled reps. I kept the reps as more of a pumping motion. Not necessarily fast reps, but just kept it moving. I chose 4 exercises and decided to do 4 sets of 15 reps for everything.

Back Workout – 4 x 15

Hammer Strength Rows: 4 sets x 15 reps

Lat Pulldowns: 4 sets x 15 reps

Cable Pullovers: 4 sets x 15 reps

Hammer Strength High Rows: 4 sets x 15 reps


Dumbbell Rows: 4 sets x 25 reps

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It doesn’t look like much but hitting 15 reps for everything can exhaust the muscle. I didn’t use super light weight; I stuck with a weight that I’m struggling to get 15 reps with by the 3rd set. My rest between sets were shorter than usual. That’s the norm for me when going with higher rep ranges.

I also hit some traps after training back. I did dumbbell rows, 4 sets x 25 reps. This gave me a tremendous pump. Of course my next back workout I’ll more than likely go heavier, at least for the first part of the workout. Like I said before, I train more by instinct these days. If I feel like going heavy, I go heavy. If I feel I need to back off the weight and focus more on the pump or muscle contractions, I’ll cater my workout to that. And more than often I mix in a little of both by starting out heavy and working towards more controlled reps or going for the pump throughout the rest of the workout.

Train with Passion,


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