Intense Back Workout


Happy Monday to all. I started out the week with an extremely intense back workout this morning. I didn’t sleep well because one of our dogs (Gigi) kept moving around in the room because she’s afraid of thunder. So I wasn’t fully rested when 4:30AM came around. Yet I chugged my preworkout and headed to the place of iron.

Monday – Back Workout

Lat Pulldowns: 3 sets x 12-15 reps
superset with
Reverse Pulldowns: 3 sets x 8-10 reps

Bent Over Rows: extended rest-pause set x 75 reps

Hammer Strength High Rows: 5 sets x 10 reps

Seated Rows: 4 sets x 10 reps

Hammer Strength Rows: extended rest-pause set to 50 reps

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The supersets for lat pulldowns with reverse pulldowns get the blood pumping. Normally I would have gone to something heavy after that. Instead, I decided to do the extended rest pause sets for bent over rows. I chose a light weight for this so that my first set was about 25 reps. Once I hit 75, I was exhausted.

For the next couple of back exercises I stuck with straight sets and I went semi-heavy. I decided to end on another extended rest pause set but only got to 50 total reps. When I say extended, it means it’s taking me several sets to reach my goal.

I also trained biceps and calves. I didn’t rest much between sets here. I ended the workout with some cardio.

Train with Passion,


♦ I’ll be posting my current supplements this week so stay tuned!


About the Author Jason Stallworth