Workouts

5 Mass Building Back Workouts

Workout 1

Bent Over Barbell Rows: 3 sets x 6-8 reps
Seated Cable Rows: 3 sets x 8-12 reps
V-Bar Pull-Downs: 3 sets x 12 reps
Barbell Shrugs: 3 sets x 6-8 reps
Hyperextensions: 3 sets x 12 reps

Workout 2

Bent Over 2 Dumbbell Row: 3 sets x 8-12 reps
Reverse Grip Bent Over Row: 3 sets x 6-8 reps
Close Grip Front Lat Pull-Down: 3 sets x 12 reps
Dumbbell Shrug: 3 sets x 8-12 reps
Stiff Legged Good Morning: 3 sets x 12-15 reps

Workout 3

Wide Grip Lat Pull-Down: 3 sets x 8-12 reps
Underhand Cable Pull-Downs: 3 sets x 8 reps
Bent Over 2 Dumbbell Row with Palms In: 3 sets x 12 reps
Barbell Shrug Behind the Back: 3 sets x 12 reps
Stiff Legged Barbell Deadlifts: 3 sets x 8 reps

Workout 4

Full Range of Motion Lat Pull-Down: 3 sets x 8-12 reps
Close Grip Front Lat Pull-Down: 3 sets x 12 reps
One Arm Dumbbell Row: 3 sets x 8-12 reps
Upright Barbell Rows: 3 sets x 8-12 reps
Hyperextensions: 3 sets x 8 reps

Workout 5

Bent Over Barbell Row: 3 sets x 8 reps
V-Bar Pull-Down: 3 sets x 8 reps
One Arm Dumbbell Row: 3 sets x 8-12 reps
Wide Grip Lat Pull-Down: 3 sets x 8-12 reps
Barbell Shrug Behind the Back: 3 sets x 8-12 reps
Stiff Legged Good Mornings: 3 sets x 8 reps

Published: Mar 5th 2020

Beginners note: If you struggle with pushups and need to make this workout easier this can be done on your knees.

Advanced note: If you want to make this workout much more difficult slow down each rep (3 seconds on the way down and 3 seconds on the way up)

• 1. Regular Pushups: 5 sets (30 seconds rest between sets) - 12, 10, 10, 8, 6 reps

1 minute 30 seconds rest between exercise

• 2. Wide Pushups: 4 sets (30 seconds rest between sets) - 10, 10, 8, 6 reps

1 minute 30 seconds rest between exercise

• 3. Close Grip/Diamond Pushups: 3 sets (30 seconds rest between sets) - 10, 8, 6

Enjoy.

1. 2 x Olympic Clean And Press + 5x Kettlebell Squat @ 70% body weight
   (One combo every 30 seconds for 5 minutes)
    
2. 2 x Two-hand kettlebell clean and squat
   (One combo every 30 seconds for 5 minutes.)
    
3. Squats: 100 
   (Body-weight, break into sets of 25 if you need to)
    
4. Box Step-up: 3 sets of 15 reps 
    
5. Deck Squats: 3 sets of 15 reps 
    
6. 20x Frog Hops + 40m Bear Crawl
   (Do 4 rounds of this combo, rest 2 minutes between sets)
    
7. Man-Makers: 3 sets 20 reps
   (with dumbbells)
    
8. Sit-ups: 3 sets of 20 reps

Published: Feb 13th 2020

• Standing Barbell Tricep extensions: 6 Sets x 8 Reps
• Pulley Pushdowns: 6 Sets x 8 Reps
• Pulley Kickbacks: 6 Sets x 8 Reps

Published: Feb 10th 2020

• Seated Press Behind the Neck:
  Sets 4-5 x reps 8-10
  -
• Arnold Dumbbell Presses: 
  Sets 4-5 x reps 8-10
  -
• Dumbbell Side Laterals: 
  Sets 4-5 x reps 8-10
  -
• Seated Dumbbell Bent Laterals: 
  Sets 4-5 x reps 8-10
  -
• Cable Side Laterals: 
  Sets 4-5 x reps 8-10

The New Encyclopedia of Modern Bodybuilding by Arnold Arnold Schwarzenegger

From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book—a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as “the bible of bodybuilding.” 

• Wide-Grip Front Chins: 4-5 Sets x 8-10 reps
• Lat Pulldowns Behind the Neck: 4-5 Sets x 8-10 reps
• Barbell Bentover Rows: 4-5 Sets x 8-10 reps
• T-Bar Rows: 4-5 Sets x 8-10 reps
• Seated Pulley Rows: 4-5 Sets x 8-10 reps

Squats: 8-10 Sets x 5-20* reps
( * = Pyramidded, weight on bar increased and number of reps decreased)

Machine Hack-Squats: 5 Sets x 10-15 reps

Leg Extensions: 5-8 Sets x 10-15 reps

Lying Leg Curls: 6-10 Sets x 10-15 reps

• Dumbbell Curls: 5 Sets x 6-8 reps
• Dumbell Concentration Curls: 4 Sets x 10 reps
• Incline Dumbbell Curls: 4 Sets x 8-10 reps
• Standing barbell curls: 4 Sets x 8-10 reps

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• Barbell Preacher Curls: 4 Sets x 8-10 reps
• Incline Dumbbell Curls: 4 Sets x 8-10 reps
• Dumbell Concentration Curls: 4 Sets x 8-10 reps

• Incline Barbell Presses: 5 Sets x 8-10 reps
• Bench Presses: 5 Sets x 8-10 reps
• Flat-Bench Flyes: 5 Sets x 8-10 reps
• Cable Crossovers: 5 Sets x 10-15 reps