Intense Back Training

Super Intense Back Workout

I’d like to say all of my workouts are intense. But the truth is we all go through phases with our training. I’ve been in one of those phases where I’ve had to really push myself to get those last few reps that count the most. However, this morning was different. I’m not sure what came over me but my intensity was extremely high, more than it has been in months.

The one back exercise that exhausts me the most is dumbbell rows. I hit those for my 2nd exercise. Dumbbell rows make me feel like I just ran wind sprints or something. I’m literally out of breath after a set. The only other exercise that exhausts me this way is squats. Let’s get to the details of this morning’s back workout.

Back Workout

Chest-Rest Rows: 6 sets x 15, 12, 10, 8, 8, 6 reps

Dumbbell Rows: 4 sets x 12 reps

Pullups: 4 sets x 12 reps

Seated Rows: 3 sets x 10 reps

Reverse Grip Pulldowns: 3 sets x 12 reps

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Though the back exercises here are basic, my intensity level on every rep of every set was high. I went heavy for the most part but even when the weight was moderate, I made it feel heavy. The best way to make the muscle grow is to make the lift as hard as possible. You have to force your muscles to do all of the work and not just go through the motions. This is especially critical when training back.

I hit some calves and traps after training back. For calves, I chose seated calve raises and did 5 sets of 12 very concentrated reps. For traps, I did 4 sets of 20 reps with dumbbell shrugs. After all that was done I hit cardio for 30 minutes on the recumbent bike. My cardio has been a hit or miss lately so I really need to get back to consistency.

Train with Passion,


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