Heavy Back Training Workout

Back - Plate Loaded RowsI started out the week with a heavy back workout this morning. As my post on Sunday stated, I loaded up on food yesterday to have the fuel for this workout. Going heavy feels better to me and I like the shape it gives my muscles.

The key to going heavy is maintaining form. This is especially crucial for back training. You need to feel those muscles working and integrate a bodybuilding mindset over a powerlifting one in order to grow the muscle. In other words, you don’t want to just move weight from point A to B.

Heavy Back Workout

Lat Pulldowns:
3 sets x 8-10 reps

Plate-Loaded Rows:
3 sets x 6-8 reps

Dumbbell Rows:
3 sets x 7 reps

Hammer Strength High Rows:
3 sets x 8-10 reps

Seated Rows:
3 sets x 7-10 reps

Cable Pullovers:
3 sets x 15 reps

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TestoFuel Lat Pulldowns

You’ll notice I only performed three sets per exercise instead of the four-plus sets I normally do. I switch up how many sets I do from time to time. The good thing about doing less sets is you tend to focus more on each set. It also allows you to fit in more exercises and hit a variety of angles.

The plate-loaded rows and dumbbell rows are my key mass builders for back. But I didn’t only go heavy on those, I went heavy on everything except for the last exercise. I wanted to throw in some higher reps at the end for cable pullovers.

After training back I hit some seated calve raises. I just did five sets on 10 reps. I ended with some cardio, walking on an incline on the treadmill.

Train with Passion,



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