My heavy-weight, high-volume back workout will test your tenacity. Tap into your resolve, because if you take this workout too lightly, you'll be puking in a wastebasket before you finish the first exercise.

Loaded To The Max

Watch The Video - 12:51

The best backs are built with intense methods. My unique approach—heavy weight for high reps—is nothing if not intense. To kick things off, we'll bang out 100 reps on the T-bar row, as heavy as possible, in as few sets as possible. I slap six plates on the bar and crush it. I then complete a pair of back-focused supersets before finishing with a static-hold rack of pull-ups.

Weight, Weight: Please Tell Me!

The first set is important because it sets the weight for the rest of the exercises. I shoot for 100 reps in a minimal number of sets, so you have to adjust the weight accordingly. Take every set to failure; aim for 6-10 sets. If you don't land in that range, don't give up. Add more sets and get 100 reps! This is heavy volume. Train hard, train hardcore.

Exercise 1: T-Bar Row

(100 reps)

Sample Set Break Down:

  • Set 1: 15 reps
  • Set 2: 15 reps
  • Set 3: 15 reps
  • Set 4: 15 reps
  • Set 5: 15 reps
  • Set 6: 15 reps
  • Set 7: 10 reps

Tip: Try to keep on pace. This workout will start to get really tough after the third set. Don't quit. If you need to put the weight on the ground and rest before finishing a set, that's okay. If you need a small pause at the bottom, just lift up after that. You will be smiling after the seventh set. You'll feel like an animal.

T-Bar Row


Superset 1: Reverse-Grip Cable Row / Neutral-Grip Pull-Down

(3 rounds, 20 reps per exercise, 2 minutes rest)

Tip: Lift with a full range of motion. You don't have to squeeze hard at the top, but do go all the way out, all the way in. I use straps in case of a failing grip.

Reverse-Grip Cable Row/ Neutral-grip Pull-down


Superset 2: Cable Incline Reverse Flye / Straight-Arm Pull-Down

(3 rounds, 15-20 reps / 20 reps, 2 minutes rest)

Tip: On the low-cable incline flye, focus on the lats and lower back and not so much on the rear deltoid. Practice your form without any weight. Widen your lats when on these, then squeeze.

Cable incline Reverse Fly / Straight-Arm Pull-down


Exercise 2: Static Hold In Pull-Up Position

(2 sets, 6 different positions, 10 seconds hold on each)

Tip: Finish the back workout with a pull-up cycle, with a 6-step static pause. Hold that top squeeze, and lower yourself little by little. Strap up, because your grip will be shot by this point.

Static Hold Pull-up


Static Logic

Fitness models do all-day shoots and also stand on stage in a fixed position. You are required to hit a pose and hold it out. The static pause is incorporated into other parts of my routine, as well. If you want to hit a muscle, hold a static pause. This will help you pose with poise.

Craig Capurso Back Workout
T-Bar Row
1 set, 100 reps (as many sets as necessary)
+ 4 more exercises


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About the Author

Craig Capurso

Craig Capurso

Craig Capurso is a Wall Street oil trader, IFBB Pro physique competitor, Team spokesmodel, Cellucor athlete, and fitness model.

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