Are you a serious iron athlete? Do you live for the moments that push you to the limit? Does the excitement and challenge of lifting more than you ever thought possible make you get up and go?
If you answered yes, this back workout is for you. To be a master of muscle and punisher of plates, you must go basic and heavy—exactly what you'll do in this beasts-only workout.
Grab your pre-workout and let's do this!
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Starting with the ultimate heavy lift means it's no time to be shy. When you set up the bar, don't think of this as a set of 5 reps. Instead, imagine doing 5 sets of 1 rep.
You know this lift, so I won't bore you with step-by-step instructions. Just grab that weight, stand tall like a champ, and lower it down. Let it rest for a few seconds, then go again. You'll do more work this way, but that's the point. Rest 2 minutes between sets.
One-Arm Dumbbell Row
Dumbbell rows are another basic lift you already know, but here's the twist: You're not just here to lift—you're here for visible results.
When you row up that dumbbell, hold it there for 3 seconds. After a three-count, lower it under control until you feel a deep stretch in your lat. This is a quality rep, and quality is more important than quantity. Eight good reps is better than 20 bad ones. Rest 90 seconds between sets.
Now we're shifting our focus from specific reps per set to as many reps as possible in a time period, in this case 30 seconds. Full reps don't matter here. What matters is that you don't quit. Once you reach the point where you can't do full reps, switch to half reps or partials.
Use whatever grip you want, but don't use the pull-down machine. Get a partner to help you or use a band to assist if you must. Rest 1 minute before going again.
If you can do full reps for the entire 30 seconds, add weight with a vest or chains. Getting as many full and partial pull-ups as possible in 30 seconds increases the amount of work your muscles do. This increases time under tension and encourages better muscle growth.
Superset: T-Bar Row with Pull-over
Nothing beats a superset for a beast-workout finisher. For the T-bar rows, choose a landmine version that doesn't allow you to rest your chest on a pad. This will allow you to work your entire back, which is exactly what you want. Use whichever grip or handle you prefer, and go as heavy as you can handle for 10 reps.
Once you complete the T-bar row, jump over to the bench and grab a big dumbbell for pull-overs. Pull-overs are as old-school as they come, but they still work today. To minimize pec recruitment, lift only until the weight is over your forehead, then lower back down, feeling that stretch in the lats before you lift back up again. Rest 1 minute between supersets.