Monday Back Day

Beginning of the Week Back Training

Lat Pulldowns Extended | Back Workout | Back Exercises | Jason Stallworth | TheMuscleProgram.comThere’s no better way to start out Monday morning than with some hardcore back training. There’s a couple reasons I train back on this day. For one, Monday seems to be International Chest Day in most gyms. That being said my back machines are usually free. Another reason is that I tend to eat more on the weekends and all that food serves as fuel to start out training the largest upper body muscle: back. Also, I don’t usually train on weekends so I’m fresh when Monday rolls around.

One thing that’s a little different about this morning’s back workout is I didn’t do anything in the lower rep range. The lowest I went was 10 reps for 1 exercise. Everything else was 12 reps and up. Don’t get me wrong; I enjoy going heavy for back and I’m a believer in heavy weights rendering muscle mass. But I also get a lot out of higher reps for back and it seems to bring out more detail in the back muscles.

Monday ‘s Back Workout

Seated Rows: 5 sets x 20 reps

Chest-Rest Plate-Loaded Rows: 3 sets x 12 reps

– superset with –

Barbell Rows: 3 sets x 12 reps

Hammer Strength High Rows: 4 sets x 10 reps

Lat Pulldowns: 3 sets x 15 reps

Reverse Grip Lat Pulldowns: 3 sets x 15 reps

I normally move up in weight each set for seated rows but the 20 reps were feeling good and I was feeling a better pump this morning from that. For me, if it’s working, keep doing it (and if it ain’t broke, don’t fix it). Your body is strange but it will tell you what you need to do if you listen to it, even if it seems a bit unorthodox. After that I dove into some extreme supersets with 2 types of row exercises. I went semi-heavy on the chest-rest plate-loaded rows and supersetted with free weight barbell rows (this was with lighter weight). I felt pretty thick and wide after doing these due to the extreme pump.

I was using controlled reps, especially for the negative part of each rep, on everything but I focused even more on the eccentric part of the rep on the Hammer Strength High Rows. This machine allows you to dig deep and really work the muscle. I finished out with some lat pulldowns: 3 sets in the front and 3 sets with a reverse grip. I hit some calves and did my usually cardio after that.

Train with Passion,


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