You know you need to row to grow. You know that big pulls off the ground build big backs. You know you need chin-ups if you want to fill up that shirt.

But sometimes, you need something else. You need a full-on, "I can't believe I'm doing this" overload workout. And Jay Cutler's got it.

Week 4 of Living Large: Jay Cutler's 8-Week Mass-Building Trainer is legendary for its two-a-day approach for every body part. And the week starts off with one of the biggest pieces of real estate on Jay's immense frame: the back.

You may be terrified at the prospect of doing 5 sets of 8-10 reps on the deadlift after having done 18 sets of various rows and pulls in the morning, but consider those a very extended warm-up. If you're someone who has trouble feeling or "setting" your lats during the deadlift, well, you won't today.

Give yourself a solid 3-4 hours or more between these workouts, if you can. In that time, eat big, get lots of water, and get everything in your life in order for the next couple of days. Why? Because you might be struggling to get around—in a good way—for a while after this!

Day 22 Morning: Back
1
Chin-Up
4 sets, 8-10 reps
2
Underhand Cable Pulldowns
3 sets, 8-10 reps
3
Reverse Grip Bent-Over Rows
2 sets, 8-10 reps
4
One-Arm Dumbbell Row
3 sets, 8-10 reps
5
Leverage Iso Row
3 sets, 8-10 reps
6
Seated Cable Rows
3 sets, 8-10 reps
7
Hyperextensions (Back Extensions)
2 sets, 10-12 reps
Day 22 Afternoon: Back/Traps
1
Barbell Deadlift
5 sets, 8-10 reps
2
Straight-Arm Dumbbell Pullover
5 sets, 8-10 reps
3
Dumbbell Shrug
3 sets, 8-10 reps
4
Barbell Shrug Behind The Back
3 sets, 8-10 reps
5
Upright Barbell Row
3 sets, 8-10 reps
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