CarlFit's picture
CarlFit
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Back Workout

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First of all I want to dedicate this workout routine to @Catalyst, he inspired me on this type of heavy volume workouts lol

Anyways here is how it goes:

Warmup light weight
Wide grip lat pulldown
30 reps light controlled weight with good form to stretch those lats

Start with
Barbell rows - 30 Reps
Straight into Seated Cable Rows Dropset (6,8,10,12,15reps)
Straight into pullups (Weight is optional) 10 - 15 reps

Repeat for 3 sets, no rest between exercises, 2 minute rest between each set.

Continue after 5 minute break onto
T-Bar row pyramid set
Start with 25 reps at desired weight
increase weight and do 15 reps
increase weight and do 12 reps
increase weight and do 8 reps
increase weight and do 6 reps
preferably dont let go of the grip and have a mate add the weights in the barbell (amazing pump)

Straight into upper back machine, do 15 reps
Straight into back dumbbell flyes - 15 reps

Rest and prepare for the last set
Deadlifts, (you can choose to go heavy with less volume or lighter and more reps, i personally would aim to go lighter and aim for 20 reps but its personal choice)
Straight into dumbell pullovers 12 reps
Straight into weighted lowerback hyperextensions till it burns

Let me know your thoughts

Around 700 reps in 27 sets

SenseiMiagi's picture

Always looking for good back workouts. Thats one bodypart that routinely goes stale for me. Deadlifts to end the workout is brutal lol.

Thanks!

Catalyst's picture

Nice to see you putting your own touches to the principles we've discussed.

MedDx's picture

Looks good brother....i like the idea of pyramid t bar rows and adding the weight...seems challenging....