Back, Hams, & Calves

Big Back, Ripped Hams, Huge Calves

Forgive the cheesy workout title above but there’s a reason. This morning’s training session was hard and heavy. I love Monday’s because I love training back. I randomly decided to throw in some hamstrings at the end since I’m splitting up my quads and hams most weeks. And it makes sense to train hams and back together. And I always try to hit my calves on Mondays as well.

Back Workout

Seated Rows: 4 sets x 6-8 reps

Dumbbell Rows: 4 sets x 6 reps

Lat Pulldowns: 4 sets x 8-10 reps

Hammer Strength Rows: 4 sets x 8-10 reps

Chest-Rest Dumbbell Rows: 3 sets x 15 reps

Hams Workout

Hammer Strength Leg Curls: 4 sets x 12 reps

Seated Leg Curls: 4 sets x 12 reps

Calves Workout

Seated Calve Raises: 5 sets x 12 reps



TestoFuel Lat Pulldowns

There’s a good bit of training volume for back in this workout. I try not to do less than 5 exercises for back. And I usually go for at least 4 sets for the first several exercises. After I couple warm-up sets I started out heavy with the rows (seated rows followed by dumbbell rows). Dumbbell rows are my favorite back exercise. I can go heavy without putting a strain on my lower back. And now that my gym put back the heavy dumbbells I’ll be doing those every back workout.

* Special note for my back workout: I ended with an exercise I haven’t done in a long time. Our gym has a chest-rest rack which many use for rear delt raises. I grabbed a pair of dumbbells and hit some rows. This is a great finishing move for back as it allows a deep range of motion so you can get that squeeze. I didn’t go heavy on this exercise but chose a weight that I could get about 15 reps for.

I hit some hams and calves after training back. I picked 2 exercises for hamstrings and 1 for calves. I was able to go a little heavier with my hamstrings as opposed to training them after quads. For calves, I threw in a 5th set. The workout as a whole was with controlled reps and focusing on the muscle contractions. Even on the heavier sets for back I made sure I controlled the weight rather than letting it control me. I wrapped it up with 30 minutes of cardio.

Train with Passion,


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