Monday Morning Mission: Back
I was on a specific mission this morning. It wasn’t just to come in and train back. It wasn’t to get a ‘good workout.’ I wanted to blast my back and completely exhaust those muscles. That mission was indeed accomplished.
My goal was to get in a high volume back workout within a 45 minute time span. The only way to achieve this was to cut down my rest between sets and keep moving. I also wanted to ramp up my workout intensity, which I did. All that being said, I didn’t use a tremendous amount of weight, but that’s not my focus anyway; my focus is to build the muscle.
Intense High Volume Back Workout
Seated Rows: 5 sets x 15-20 reps
Hammer Strength High Rows: 5 sets x 8 reps
Hammer Strength Rows: 5 sets x 12 reps
Cable Pullovers: 4 sets x 12 reps
Lat Pulldowns: 4 sets x 10 reps
One note for the Hammer Strength Rows (regular rows, not the high ones) is I did these one-arm at a time. To me, this mimics dumbbell rows, which is a powerful exercise for building a thick back. All of my reps on every set were also controlled and I made sure to contract the muscle as well.
Another note is my rest periods between sets were only about 45 seconds. For my first exercise, I gradually went up in weight each set. After that, I would choose a weight and stay with it for each set that followed for that exercise.
I was surprised how quick this back workout was. About 45 minutes and I was done only to realize I had performed a total of 23 sets. I picked 2 exercises for calves after training back and then hit my cardio on the treadmill, walking on an incline for 30 minutes.
Train with Passion,