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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
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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: 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 ...

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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.

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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.

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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 ...

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Print Workout 

 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.

Other Back Workouts you should try

Lower and Upper Back Workout Routine
Level : Beginner
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Best Back Workout for Mass
Level : Intermediate
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Back and Biceps Workout
Level : Intermediate
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Back and Shoulder Workout
Level : Advanced
» View Workout
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