I'm Police Chief Daniel Banks. When you have a job like mine, you need a sanctuary, a place to wind down. For me, that place is the gym. But I don't go in there to play on my phone or chat with friends. I go in there to work.

I'll tell you right now, my workouts are rough. I train a lot of volume, and I go heavy. If you want to jump in and train like me, try my back workout! I start with 3-4 heavy sets to build muscle, then do dropsets of 30 and 50 reps to get a massive pump.

Daniel Banks' Lat Workout Optimum Back

Watch the video - 9:01

This workout takes me about two hours. If you really hustle and cut your rest time, you can make it through in about 1.5 hours. It's a haul, I know, but the work you do will be well worth the effort. If it's your first time doing a workout like this, I suggest you save it for the weekend, when you have a little more time to spend in the gym!

Ready to get to work? Let's go lift!

Optimum Back: Daniel Banks' Lat Workout
Note: Rest 60-90 seconds between sets.
5 sets, 20 reps
+ 8 more exercises


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Banks' Back-Training Rules

Before you begin the workout, read through these rules to get the most out of your hard work.

Rule 1. Use Straps

When you do high-volume back workouts like I do, your grip can fatigue long before your back does. I like to use straps on back day because they alleviate any issues I might have with my forearms or grip and allow me to concentrate on using only my back.

If you have a pair of straps in your bag, pull them out for this workout!

Rule 2. Maintain Tension

To keep tension on my back throughout each movement, I never go to full extension on any of the movements. When you come to the bottom of each rep, stop just before your joint reaches full extension.

Stopping just before the end of each rep will keep your back completely engaged through the entire range of motion.

Rule 3. Do Double Dropsets

After your working sets on the seated cable row, lat pull-down, and barbell row, you'll do two dropsets. After the last rep, drop the weight, and then bang out 30 reps.

Once you complete those 30 reps, drop the weight again, and hit 50 more reps. Make sure the weight is light enough so you can complete all the prescribed reps.

Rule 4. Superset for Size

When you superset exercises, it means you go immediately from one to the other without rest. There are two different supersets in this workout. Do them correctly, and I promise your lats will feel an insane pump!

About the Author

Contributing Writer

Daniel Banks

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

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