Heavy Back Workout

Heavy Back Day

It’s time to start going heavy again. Granted, with my lower back issues squats and deadlifts are off the list. And even heavy barbell rows are a hit or miss depending on how my lower back is feeling that day. But I’ve chosen to work around the pain and just do what I can do. There’s something to be said about dropping the weight and doing more controlled reps. And I’m not getting away from controlled reps. Rather, I’m going as heavy as I can but lowering my reps. The lowest I went this morning was six reps.

Back Workout

Hammer Strength Rows: 4 sets x 10, 10, 6, 6 reps *final set was an extended drop set

Plate-Loaded Rows: 4 sets x 10, 8, 6, 6 reps

Dumbbell Rows: 4 sets x 6 reps

Lat Pulldowns: 4 sets x 15 reps

Traps Workout

Barbell Shrugs: 3 sets x 10 reps

Dumbbell Shrugs: 3 sets x 15 reps

Calves Workout

Standing Calve Raises: 5 sets x 15 reps

Prime Male Review - Plate Loaded Rows



I love doing something extreme on the first exercise, especially for back training. To me, this sets the tone for the rest of your workout. Of course I did a couple of warm-up sets (not counted above). That final set of Hammer Strength rows was a quadruple drop set. If I recall, I would simply remove a plate on each side after each set until I was down to two plates. I went a little heavier on dumbbell rows this morning (was pulling 125’s but went with 135’s this morning). I ended back with some higher-rep sets of lat pulldowns.

I decided to throw in some traps after my back workout. The reason I did this is because I want to start throwing triceps after shoulders (which will be Thursday). And I’ll be hitting biceps after chest tomorrow. Legs are Wednesday. This will free up my Friday to hit a second workout for a little chest, back and biceps. I did this for the bulk of last year and got some solid results from hitting those body parts a second time. I ended with some calves and cardio.

Train with Passion,


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