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Killer Back Workout

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Killer Back Workout

Type: Back Workout

This intense Killer Back Workout is going to hit those back muscles hard and shock them into growing and getting stronger. It combines high volume, drop downs sets with super sets and trisets to really keep your muscles guessing. This creates the perfect scenario for muscle growth as they are continually trying to adapt to the variation you are throwing at them.

Try this workout cycle for 8 weeks to really make a difference to your upper and lower back muscles. Add each one of these 4 different workouts into your split routine at the week indicated over 8 weeks.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

More

WORKOUT 1 (Weeks 1 & 5)

Instructions:

Perform all exercises with good form.
Take 60 to 120 secs rest between each exercise. (90 secs as a guide)
Supersets and Trisets: - no rest between exercises. Take 90 secs between each set.
Dropdown sets: - Work to failure at each weight, then drop the weight and keep going until you can't do any more whilst maintaining perfect form.

Exercises:

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1	Pull Ups, Underhand Grip

4 sets

10 reps

Wide overhand grip. Aim for 10 reps, do as many as you can.

Targets:

Muscle Groups:

Lats

Biceps
Mid Back
Rear Shoulders

Description: Pull ups (also known as chin ups) are the classic bodyweight exercise and are often used by exercisers as a measure of personal fitness. It's a difficult exercise to do and requires a large amount of upper body strength. If ...

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2	SuperSet \| LatPulldown -> Cable Rows

4 sets

Lat Pulldown, Cable, Wide Grip

10 reps

Targets:

Muscle Groups:

Lats

Biceps
Mid Back
Upper Shoulders

Description: The lat pulldown works the major muscles in the back and also the biceps in the arms. It's a good exercise to progress up to doing pull ups as it develops strength in the back and arms, so its ideal for beginners.

» More Information

Cable Rows, Seated

10 reps

Superset with Lat Pulldown

Targets:

Muscle Groups:

Back

Biceps

Description: Seated cable rows are a great way to work the back muscles. Varying the width of your hands focuses the intensity on different areas of the back. Because it's a pulling exercise you are also working your biceps.

» More Information

3	Bent Over Row, Barbell, Overhand

4 sets

10 reps

Targets:

Muscle Groups:

Mid Back

Biceps
Rear Shoulders

Description: The barbell bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row, squeezing the shoulders together. It also works the biceps & rear shoulders. Variation ...

» More Information

WORKOUT 2 (Weeks 2 & 6)

Instructions:

See Day 1

Exercises:

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1	SuperSet \| Pull Up -> Lat Pulldown

4 sets

Lat Pulldown, Cable, Wide Grip

10 reps

Targets:

Muscle Groups:

Lats

Biceps
Mid Back
Upper Shoulders

Description: The lat pulldown works the major muscles in the back and also the biceps in the arms. It's a good exercise to progress up to doing pull ups as it develops strength in the back and arms, so its ideal for beginners.

» More Information

Pull Ups, Underhand Grip

4 sets

15 reps

Aim for 15 reps. Get assistance at failure to complete full 15.

Targets:

Muscle Groups:

Lats

Biceps
Mid Back
Rear Shoulders

Description: Pull ups (also known as chin ups) are the classic bodyweight exercise and are often used by exercisers as a measure of personal fitness. It's a difficult exercise to do and requires a large amount of upper body strength. If ...

» More Information

2	Cable Rows, Seated

4 sets

10 reps

As many reps as you can to failure. Then keep dropping the weight down until you can do no more.

Targets:

Muscle Groups:

Back

Biceps

Description: Seated cable rows are a great way to work the back muscles. Varying the width of your hands focuses the intensity on different areas of the back. Because it's a pulling exercise you are also working your biceps.

» More Information

3	Bodyweight Row

4 sets

10 reps

10, 10, 8, 6 reps

Targets:

Muscle Groups:

Upper Back

Biceps
Rear Shoulders

Description: This exercise targets the upper back and rear shoulders to really add mass and definition. It compliments the chest press as it works the opposing muscle groups so helps to add balance to the upper body.

» More Information

4	Dumbbell Row, Single Arm, Bench, Elbow In

3 sets

10 reps

Targets:

Muscle Groups:

Back

Biceps
Rear Shoulders

Description: The single arm dumbbell row has the elbow tucked into the side of the body and targets the main back muscles. Using a bench helps to stabilize the position. To progress and make the exercise more challenging, it could be perf ...

» More Information

WORKOUT 3 (Weeks 3 & 7)

Instructions:

See Day 1

Exercises:

Show All | Hide All

1	Pull Ups, Underhand Grip

4 sets

10 reps

Wide overhand grip. Aim for 10 reps, do as many as you can.

Targets:

Muscle Groups:

Lats

Biceps
Mid Back
Rear Shoulders

Description: Pull ups (also known as chin ups) are the classic bodyweight exercise and are often used by exercisers as a measure of personal fitness. It's a difficult exercise to do and requires a large amount of upper body strength. If ...

» More Information

2	Lat Pulldown, Cable, Wide Grip

3 sets

10 reps

Targets:

Muscle Groups:

Lats

Biceps
Mid Back
Upper Shoulders

Description: The lat pulldown works the major muscles in the back and also the biceps in the arms. It's a good exercise to progress up to doing pull ups as it develops strength in the back and arms, so its ideal for beginners.

» More Information

3	Bent Over Row, Barbell, Overhand

4 sets

8 reps

8, 6, 6, 5

Targets:

Muscle Groups:

Mid Back

Biceps
Rear Shoulders

Description: The barbell bent over row is an effective exercise for developing the lats, and is performed by bending at the waist and performing a row, squeezing the shoulders together. It also works the biceps & rear shoulders. Variation ...

» More Information

4	Dumbbell Row, Single Arm, Bench, Elbow In

4 sets

15 reps

Targets:

Muscle Groups:

Back

Biceps
Rear Shoulders

Description: The single arm dumbbell row has the elbow tucked into the side of the body and targets the main back muscles. Using a bench helps to stabilize the position. To progress and make the exercise more challenging, it could be perf ...

» More Information

WORKOUT 4 (Weeks 4 & 8)

Instructions:

See Day 1

Exercises:

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1	Tri set \| Pull Up -> Lat Pulldown -> Seated Row

3 sets

Pull Ups, Underhand Grip

10 reps

Targets:

Muscle Groups:

Lats

Biceps
Mid Back
Rear Shoulders

Description: Pull ups (also known as chin ups) are the classic bodyweight exercise and are often used by exercisers as a measure of personal fitness. It's a difficult exercise to do and requires a large amount of upper body strength. If ...

» More Information

Lat Pulldown, Cable, Wide Grip

10 reps

Targets:

Muscle Groups:

Lats

Biceps
Mid Back
Upper Shoulders

Description: The lat pulldown works the major muscles in the back and also the biceps in the arms. It's a good exercise to progress up to doing pull ups as it develops strength in the back and arms, so its ideal for beginners.

» More Information

Cable Rows, Seated

10 reps

Targets:

Muscle Groups:

Back

Biceps

Description: Seated cable rows are a great way to work the back muscles. Varying the width of your hands focuses the intensity on different areas of the back. Because it's a pulling exercise you are also working your biceps.

» More Information

2	Bodyweight Row

3 sets

10 reps

Targets:

Muscle Groups:

Upper Back

Biceps
Rear Shoulders

Description: This exercise targets the upper back and rear shoulders to really add mass and definition. It compliments the chest press as it works the opposing muscle groups so helps to add balance to the upper body.

» More Information

3	Straight Arm Lat Pulldown

3 sets

10 reps

Targets:

Muscle Groups:

Upper Back

Rear Shoulders

Description: This exercise really helps to isolate the lats (the major muscle in the back). You can use it to superset either before or after other back exercises to really exhaust the muscle.

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Intensity Levels

Level	Intensity (Int)	Goal	Examples & Guide Lines
5	Low	N/A	Daily activities. Normal Breathing, Talking (>2 hrs)
6	Low Moderate	N/A	Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7	Moderate	CV: Endurance	Jogging - Fast breathing. Talk just okay (> 20 min)
8	High Moderate	CV: Race pace	Fast Jog - Heavy breathing, Talk broken (>10 min)
9	High	CV: Sports	Hard run - Breathing heavy. Talking hard. (1-3 min)
10	Maximum	CV: Speed	Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

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Lower and Upper Back Workout Routine

Advanced

Killer Back Workout

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