GO ON THE ATTACK FOR A THICK, WIDE BACK

DURATION20 MIN

 

EXERCISES5

 

EQUIPMENTYES

This back workout is unique because it combines high volume training with heavy strength training by utilizing a ladder protocol. Ladders are done by coordinating the repetitions you are performing with the amount of weight you're lifting. For example, when you are lifting a heavy weight, the repetitions are low. As you increase the repetitions for each progressive set, you will continue lowering the weight - all while minimizing the amount of rest you have between sets.

This is the perfect storm for building muscle - longer time under tension, greater mechanical tension, and massive metabolic disruption.

THE WORKOUT

EXERCISE 1A

T-BAR ROWYou'll need: Barbell, V-Handle AttachmentHow to

5sets

 

10reps

 

--rest

1A) and 1B) are supersets and performed back-to-back with no rest. Rest 90 seconds after 1B).

EXERCISE 1B

FACE PULL WITH EXTERNAL ROTATIONYou'll need: Adjustable Cable Machine, Rope AttachmentHow to

5sets

 

12-15reps

 

60 secrest

EXERCISE 2

LAT PULLDOWNYou'll need: Adjustable Cable Machine, Lat Pulldown BarHow to

1sets

 

--reps

 

--rest

Start with heaviest weight you can do for 2 reps. Perform the 2 reps and drop the weight 2 holes in the stack. Perform 4 reps. Drop the weight 2 holes and perform 6 reps, and so on until you hit a 20 rep set.

EXERCISE 3A

PRONE POSTERIOR FLYE

4sets

 

20reps

 

--rest

EXERCISE 3B

DUMBBELL SHRUGYou'll need: DumbbellsHow to

4sets

 

20reps

 

--rest