Angel Casas, fitness bodybuilder, trainer, and EVLUTION Nutrition athlete, structures his contest prep workouts to take a holistic approach to build each of the muscle groups for back thickness. This workout focuses on creating the right resistance and contraction from the lower back and inside muscles to building width and wings.  

IFBB Pro Angel Casas

IFBB Pro Angel Casas

Typically lat pulldowns or pullups are the back workout standard; however, placing the same level of attention on the lower back is key to creating both thickness and balance. 

Push yourself even harder by maintaining the constant tension throughout the movement. Time under tension is critical to engage the muscles. Studies suggest that the time the muscle is under tension during exercise may be important to build bigger muscles and to prevent muscle loss that occurs with ageing or disease.

Get started building the back you want with this killer workout.  

IFBB Pro Angel Casas Back Workout
Rack pull
4 sets, 6-8 reps
Back extension
4 sets, 10-15 reps
Leverage High Row
3 sets, 10-12 reps
Seated Row
cambered grip
3 sets, 12-15 reps

Fueling Your Body 

Get even more out of your workout by fueling your body before and after training. EVLUTION Nutrition is built on a passion for nutrition, health and sport, and committed to constantly evolving products to ensure they are the most innovative, highest quality and effective nutritional supplements on the market. 

Energy + Recovery: The Best of Both Worlds!
Energy + Recovery: The Best of Both Worlds!
BCAA ENERGY is the best-selling, naturally energized Branched Chain Amino Acid drink that offers all-in-one energy, focus, muscle building and recovery support.

Before training start with a serving of BCAA Energy and get 5g of branched chain amino acids (BCAA) plus natural energizers and antioxidants. It’s an all-in-one energy, focus, muscle-building, and recovery support product. For even better results you can take with Creatine 5000 to support strength and stamina. 

After training keep your recovery strong with BCAA 5000 and 100% Whey Protein Isolate. BCAA 5000 helps you to support muscle building and recovery with 5g of BCAA at a 2:1:1 ratio. 100% Whey Isolate is made from rBST hormone free whey protein isolate to deliver 25g of protein.

About the Author

Contributing Writer

Contributing Writer’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

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