Thick and Wide Back

Thick and Wide Lats

It’s the beginning of a new week and I always cherish my Monday morning back workouts. To me, there’s no better way to start the week. My diet during the weekend is far less strict, which usually means I take in more calories, especially on Sundays. This means I have a ton of fuel come Monday morning. And to train back like I need to, fuel is necessary.

Back Workout

Seated Rows:

2 warm up sets x 15 reps

4 sets x 8-10 reps

Dumbbell Rows:

4 sets x 7 reps

Plate-Loaded Rows:

4 sets x 6-10 reps

Lat Pulldowns:

4 sets x 8-10 reps

Chest-Rest Dumbbell Rows:

3 sets x 15 reps

Reverse Pulldowns:

3 sets x 12 reps

Calves Workout

Seated Calve Raises (machine):

4 sets x 15 reps

Standing Calve Raises:

4 sets x 20 reps

Prime Male Review - Plate Loaded Rows



I performed a total of 6 exercises for back: 4 sets for the first 4 exercises, and 3 sets for the final 2. This is ideal for my back workouts. I prefer doing much more volume for back than any other upper body muscle group. To me, back gets the same approach as legs with the exception of going heavier for my back (I like to keep the reps higher for quads). I’ve been including heavy dumbbell rows each back workout for the past few weeks now and I’m really noticing a ‘huge’ difference.

A unique exercise for back you may have noticed above is the chest-rest dumbbell rows. We have a small chest-rest with a dumbbell rack in front. This is mainly used for hitting rear delts but I also sometimes use it for high rep dumbbell rows. Because the chest-rest restricts your movement, your reps are super strict. I pull the dumbbells up at the same time with this exercise.

I hit my calves and cardio after training back. As I stated in last week’s blog, I won’t be training any other major muscles with back. Back and calves seems to work just fine though. Tomorrow is chest day!

Train with Passion,


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