|
MORE WORKOUTS TO TRY:
#7)
This routine can be paired with #8; rotate between the two every
other back workout for a balanced attack.
#8) This or workout
#7 can also be used in conjunction with a regular mass or
strength-building back workout, if either your lats or your back
thickness is lacking (do the appropriate workout on a different day
during the week from your regular back-training session).
#9) Don’t miss a
back workout because you’re short on time. This fastpaced circuit
can be done in 15 minutes.
#10) Craft peaks,
valleys and striations with this high rep workout.
#11) Increase your
strength levels with this programme, built around one of the best
all-around exercises ever created, the barbell deadlift. Work your
way down to singles (a one rep set) on this lift, pyramiding up the
weight for each set. Strive for incremental strength increases
workout-to workout.
#12) If your back is
a stubborn muscle group for you, give it some shock therapy in the
form of this routine. It hits your back from numerous angles, and
brings on the muscle failure via a killer compound, drop set
combination.
#13) With this
carefully blended workout, you can build a solid foundation of
muscle mass.
|
|
#7
MAXIMUM WIDTH |
|
EXERCISE |
SETS
|
REPS
|
|
Pull-Up
|
4
|
12, 10, 8, 8
|
|
Standing Pulldown |
4 |
10–12 |
Wide-Grip Seated
Cable Row |
4 |
10–12 |
|
Straight-Arm Pulldown* |
3 |
10–12 |
|
|
|
#8
MAXIMUM THICKNESS |
|
EXERCISE |
SETS
|
REPS
|
|
Close-Grip Pulldown
|
4
|
12, 10, 8, 8
|
|
One-Arm DB Row |
4 |
10, 10, 8, 8 |
|
Seated Cable
Row |
4 |
10–12 |
|
Back Extension* |
3 |
12–15 |
|
|
|
#9
FOUR-MOVE CIRCUIT |
|
EXERCISE |
SETS
|
REPS
|
|
Palm-Rotation DB Row
|
4 |
12, 12, 10, 8 |
|
Seated Cable Row* |
4 |
12, 12, 10, 8 |
|
Wide-Grip
Pulldown |
4 |
12, 12, 10, 8 |
|
Reverse-Grip Pulldown |
4 |
12, 12, 10, 8 |
|
* Use a rope handle.
|
|
#10
HIGH DEFINITION |
|
EXERCISE |
SETS
|
REPS
|
|
Smith-Machine Bent-
Over Barbell Row*
|
4 |
12–15 |
|
Wide-Grip Pulldown |
3 |
12–15 |
|
One-Arm Cable
Row |
3 |
12 |
|
Back Extension |
3 |
15 |
* Like the barbell row on "Back
: Beginner Programme", except
done in a Smith Machine; set the safety
stops all the way to fhe floor.
|
|
#11
POWER & STRENGTH |
|
EXERCISE |
SETS
|
REPS
|
|
Deadlift*
|
6 |
12, 10,
8, 6, 3, 1 |
|
Bent-Over Barbell Row |
4 |
10, 8, 6, 5 |
|
Reverse-Grip
Pulldown |
3 |
10, 8, 8 |
|
Good Morning** |
3 |
10 |
|
|
|
#12
SHOCK ROUTINE |
|
EXERCISE |
SETS
|
REPS
|
|
Weighted Pull-Up*
|
|
30 |
|
One-Arm Machine Row |
3 |
15, 12 |
Bent-Over
Reverse-Grip-Row**
(compound set with)
Close Hammer-Grip
Pulldown** |
4
4 |
6–8
12–15 |
|
Good Morning |
3 |
10 |
|
* Like the pull-up, except you use a
special belt harness to suspend weight
plates from your waist.
** Do a drop set on the last set.
|
|
#13
PURE MASS |
|
EXERCISE |
SETS
|
REPS
|
|
T-Bar Row
|
4 |
12, 10, 8, 6 |
|
Hammer-Strength Row |
4 |
10, 10, 8, 6 |
|
Pull-Up |
3 |
12, 10, 8 |
|
Seated Cable Row |
3 |
10–12 |
|
|
