Controlled Reps Back Workout

Back Workout – Controlled & Focused Reps

It’s been a long time since I’ve posted any workout videos but I’ve been promising I’d start posting them. I had a training buddy take some video shots of one set of each exercise from this morning’s back workout. Actually I didn’t get a video of the final exercise but that will be listed below.

An important note about this video back workout is I’m not using any impressive weights. I’m calling this my ‘Controlled Reps Back Workout’ as the goal is to stimulate the muscle through strict and controlled reps. I’m not merely moving weight from point A to point B. And I’m making a moderate amount of weight feel heavy by the way I’m executing each rep.

Back Workout Details

Plate-Loaded Rows: 4 sets x 8-12 reps

Lat Pulldowns: 4 sets x 8-12 reps

Seated Rows: 4 sets x 8-12 reps

Hammer Strength High Rows: 4 sets x 8-12 reps

Barbell Rows: 4 sets x 15 reps

In the back workout training video I left out that last exercises as I didn’t get good footage. I’ll say that I was only doing barbell rows with a mere 135 lbs. That’s super light but I saved it for the end and I also used the same controlled reps concept, which made the weight feel a lot heavier. The back workout was very focused and concentrated.

I also hit some calves at the end using controlled reps as well. I’m on this extreme muscle concentration lately. It’s made my workouts tougher and I’ve been more sore than ever. I’ll probably go back to training heavy after another few weeks of this. I also did my usual cardio at the end. Hope you enjoyed the training video; more to come!

Train with Passion,




TestoFuel Lat Pulldowns


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