Make it through this back workout and you are one bad dude. Here we go. First, let's start by warming up with some wide grip pull-ups. If you have weak shoulders, I suggest you go back to your sissy workout. Grip the bar a little wider than shoulder width. Do four sets of 12 reps with 1:00 rest between sets. This should get your upper back nice and toasty.
Now lets move to seated rows. I like to go fairly heavy with very short breaks. Form should be very strict. Your lats should be a little engorged with blood and feeling ready for a challenge. It's time to play. Next, I like to move to bent over rows. I start pretty heavy because I'm already warm. I squeeze out one set of 12, slam the bar down and pick up a pair of 40-pound dumbbells and rep out 12 more bent-over rows. Start your timer and give yourself one minute to think about what you've gotten yourself into. Repeat this three more times, always increasing your weights as you go. You can use your lifting straps on the deadlifts only. You want your forearms to grow right along with your back.
Now lets move to dead lifts. It's time for the little boys to leave the room. I like to start out with 315. Rep out 10 then go straight to seated rear lat pull-downs. Bump up you're deads to 415 and crank out as many as you can. Repeat this three more times with 2:00 minute breaks in-between. Now it's time for one-arm rows. Go heavy or go hold your momma. Rep out 15 then move to seated front close grip pull-downs. Three sets of 15 should give you the high you're looking for. Now let's finish off with the hyperextension machine. Four sets of 20 should make your lower spine burst into flames.
If you're a competitive bodybuilder, or you're looking for more muscle maturity then hit some lat poses to bring in that maturity. Just when you think you can't get any more blood to your lats. Start with a front lat spread. Squeeze for 20 seconds as hard as you can. Catch your breath for a minute. Do this three more times. Then go into your back double bicep pose. Hold it for 20 seconds and squeeze as hard as you can. Repeat three more times. Well that finishes up your back workout. Hey I don't want to hear any crying. You're the one who wanted a big back. If you made it through this workout then you can throw your skirt away for good. Thanks for playing.
Please be sure to consume a post workout supplement to restore all vitamins and minerals you burned up in the workout. Since you are reading this on bodybuilding.com you better order the products that will get you through these intense workouts. You should have the back of your dreams after a couple of months of this. Please let me know if you have completed this back workout and if you benefited from it. So I can give you another muscle group to shock into expansion
sganzinisftns@bodybuilders.com
Recommend this article to a friend by e-mail here!
Back To Lance Sganzini's Main Page
Back To The Articles Main Page.
Related Articles
The Best Back-Building Tips And Workouts From The Forum!
The Ultimate No Fluff Women's Training Guide: Part Two - Back!
Back To Back: Learn How To Build A Killer Back!
