+ 4 Hardcore Back Workout
Part 2 of sharing my workout routines, today it's back day boys and girls. As previously stated, intensity, drop sets, super sets, loads of reps and very little rest between sets. I'm intentionally keeping heart rate high throughout these workout routines here, I'm dropping BF and I'm one of those guys that isn't in love with huge amounts of cardio. I prefer to work this way, has a better effect on my condition and keeps that hard as stone look. Ready for it?
Warm up - Assisted chins, empty bar barbell rows, plenty of stretching.
Exercise 1 - Overhand grip Barbell Rows. 100Kgx15, 140kgx12 180kgx10, 200kgx8 all 1 minute rest between sets. Then a big drop set, 200kgx6, 180kgx6, 140kgx8, 100kgx10, 60kgx15
2 mins rest
Exercise 2 & 3 - Close grip cable row superset with wide grip late pulldown. Don't check weight on cables to be honest, whole stack, 150kg ish? Row x10, pulldown x 10. 1 minute rest, back in and repeat x 3
2 mins rest
Exercise 4 - Underhand grip cable row. Same strategy as exercise 1, pyramid weight up to max for 6 reps over 4 sets, then a big drop set all the way down to light weight for 15 reps.
2 mins rest
Exercise 5 & 6 - Hammer strength high row superset with Hammer strength low row (underhand grip). High row 120kgx15, low row 100kgx15,30 sec break high140kgx12, low 120kgx12, 30 sec break high 150kgx10, low 130kgx10. Your grip should be destroyed by now.
2 mins rest
Exercise 7 - Chin ups to failure. Your grip will no doubt fail before your back does.
Once again, this isn't an every week routine. It's intense, you need to go into it with plenty of fuel and a lot of aggression. It's going to hurt, finish it, don't let it beat you. If you can grip the steering wheel when you get back in your car, you didn't work hard enough.......
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Damn Catalyst your back routine kicked my ass tonight. Ive got to start doing some kind of cardio because I got so winded doing it. Im going to rest tomorrow night and give your shoulder workout ago friday. Do you have any chest workouts posted I could give a try. Im trying to step up my game.
I'll try and write one up if I get time, which I'm unlikely to anytime soon these days!!!! Follow the same basic principles, superset flye motions with pressing movements, drop sets, loads of reps and high intensity.
You'll find you will get used to it if you continue to train this way. I'm far from cardiovascularly fit, but training like this makes a difference as your gear rate stays higher. Funnily enough I had a 175lb guy telling me it was a "poor way to train" this morning. You learn something every day......
Your a "Beast" !! Your poundages are insane! Will definitely give this routine a shot as my back is weak and one of the hardest for me to work. Thanks for sharing.
Great workout bro. Today's back day for me so Im gonna give this a try.
waiterFunny u bring up grip giving out. Before my hiatus from the gym my back was my toughest but favorite workout. I built my grip up to outlast my back. Now that i been back to the gym im having trouble building my grip back up to last thru all my widegrip pullups and pulldowns.
Wow. Just got back home. After doing this. Thank you sir. Great workout. Intense,up beat, sweating and winded. I had to use my inhaler half way through lol.
I was so pumped I had to stretch between every set. At the end. I was so fatigued I had to preform assisted chins. But, I did it. Thank god for straps. Forearms are smoked, along side with my lats.
Thank you for sharing.
Where is part one ?
Part one is a shoulder workout:
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/har...
OK thanks
SDM you told me this morning it was hardcore and I just had the chance to review it. Damn!! this looks ridiculous,but guess what? I'm gonna try it .. Lol.. Thanks for sharing..hopefully I don't die!
Not for the faint hearted!
Damn im still stuck on you repping out 440 lbs with bent over rows LOL
have faith in yourself; you too can be slamming it out in the gym. Make sure you strength train and condition instead of maintain.
Lol I can lift very heavy but repping out 440 as a last set for rows is quite impressive
I'll be honest with you mate, I pay little or no attention to what others lift, so I'm not sure what an impressive barbell row is these days! I'm one of those guys that just gets his head down in the gym and is somewhat oblivious to what others lift. We're all made up differently, in BB'ing I sometimes think being strong isn't a blessing. I'd much rather be able to move less weight around to make gains, less injuries that way.
Weight don't matter unless you're a weight lifter!
How do you manage to superset machines?/ My gym is so busy there is no way I can tie up 2 machines at a time. I would like to try the supersets you mentioned though
I go to my gym at all hours when I 1st sign up to study when it is the busiest; I then train supers on the least crowded days and regular on crowded. meaning you might not be doing a "chest monday" or "back tuesday"
e.t.c. Switch your routine so you are doing other muscle groups when people are doing the same routine every week
I train at the crack of dawn mate, less than 10 people when I go in.
LOL grip the steering wheel, my judge of a workout is if you have a hard time lifting your arm to grip the steering wheel in the 1st place. Nice workout btw.
Sound like me! The only different one being leg day, if you can make it back to the car without crawling.......
Same here.. love the feeling
thats me today i cant get out of the hot tub cuz my quads wont move leg press 750 4 times, made it home, got in the hot tub, now cant get out lol. gonna try your back workout next week except im going heaviest weight 3 times 3 to 8 reps. Time to get stronger baby.