Burn Out Sets Back Workout

Heavy Back Workout with Burn Out Sets

Hammer Strength RowsI went back to using one of my favorite weight training methods during this morning’s back workout; burn out sets. I’ve had the itch so start going a little heavier lately but I also like to get those high rep sets in as that seems to pump more blood into the muscle. One way to do this is by adding what I call a burn out set at the end of each exercise.

A burn out set to me is basically a final super high rep set using lighter weight after doing your heavy sets. I’ll use my first exercise as an example; seated rows. I did 4 working sets total. My first 3 sets were with heavier weights, and I progressively went up a little each set. So my rep range was between 8 and 12 reps. On my 4th set, I dropped the weight down and performed 25 reps.

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Back Workout

Seated Rows: 4 sets x 12, 10, 8, 25 reps

Reverse Grip Lat Pulldowns: 4 sets x 12, 10, 8, 25 reps

Hammer Strength Rows: 4 sets x 12, 10, 8, 25 rep

Hammer Strength High Rows: 4 sets x 12, 10, 8, 25 rep

I also hit a little traps, calves and my usual cardio. For traps, I hit 6 sets of machine shrugs. The first 3 sets were 20 reps and the final 3 were 12 reps. This may sound backwards from what most people would do. But I’ve been hitting my traps with more reps lately and getting better results. And the 3 20 rep sets being done first was sort of a pre-exhaust for the heavier sets, which allowed me to feel the muscle working more.

I picked 2 exercises for calves and did 4 sets 12-15 reps each. The first exercise was standing calve raises and the second was the seated calve raise machine. I went back to HIIT (high intensity interval training) for my cardio this morning with 30 seconds on, 30 seconds off with a 2 minute warm-up and cool down (total of 17 minutes).

Train with Passion,


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