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

• 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

-

-

• 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

• Barbell Curls: 6 sets x 8 reps
• EZ-Curl Bar Preacher Curls: 6 sets x 8 reps
• Dumbbell Preacher Curls: 6 sets x 8 reps
• Dumbbell Concentration Curls: 4 sets x 8 Reps

"Try this cardio circuit ladies! And guys" -  Obi Obadike

• 15 seconds of high knees
• 15 plyo bench hops 
• 15 push-ups or modified push-ups- if you can't do regular push-ups 
• 15 jumping over the bench- if you can't jump over the bench then jump side to side.

Some of them I did more or less than 15 but you get the workout. This will kick your butt cardio wise.

Do this all in 60 seconds for one circuit. If you do 3 circuits of this you will increase your endurance, raise your heart rate, work your core, build your legs and work your shoulders and triceps/arms.

For more of Obi visit: www.obiobadike.com

Workout Routine: Elton Pinto Mota

Monday - Back

A.M.

• 25 mins long walk

P.M.

• Pull ups: 3 sets until failure - (Warm up)
• Barbell over rows: 4 sets heavy - 6-8 reps
• Lat pull downs: 4 sets light - 12 - 18 reps
• Hammer Strength One Arm Rows: 4 sets heavy - 6-8 reps
• Deadlifts: 4 sets - 2 sets heavy 6-8 reps and 2 sets light 12-18 reps

Tuesday - Chest

A.M.
Swimming 45 mins

P.M.
Benchpress: 4 sets heavy plus - 6-8 reps a warm up set
Incline barbell bench press: 3 super sets
Decline machine press: 3 sets heavy 6-8 reps
Machine flies: 2 sets heavy 6-8 reps
Cable flies: 2 super sets
Push ups and deeps: 3 sets each until failure

Wednesday - Cardio and Core

A.M.
Cable crunches: 2 sets till failure
Leg raising: 2 sets til failure
120 sit ups twice
Plank for 40 seconds twice
Cardio: 6 rounds of boxing pad work 2 minutes per round

Thursday - Arms

P.M.
Barbell curls: 2 sets light until failure 12-18 reps
Tricep push downs: 2 sets light until failure 12-18 reps
French curls standing up: 3 super sets
Seated overhead triceps extensions: 3 super sets

Friday - Legs

P.M.
Legs extensions: 6 sets heavy 6-8 reps
Leg press: 3 sets heavy 6-8 reps
Lying leg curl: 4 heavy sets 6-8 reps
Squats: 2 heavy sets 6-8reps, 2 light sets 12-18 reps
Walking lunges: moderate weight 2 sets until failure

Saturday - Shoulders

A.M.
35 mins long walk

P.M.
Seated dumbbells side raises: 5 sets light 12-18 reps
Dumbbell shoulder press: 3 sets heavy 6-8 reps
Barbell shrugs: 4 sets light 12-18 reps
Barbell military press: 3 sets light 12-18 reps

Sunday - Day off

Elton Pinto Mota interview:
cutandjacked.com/Elton-Pinto-Mota-Interview

Workout Routine: Ross Dickerson

Chest And Biceps

Chest

*Chest Warm up: Flat Bench Press: 3 sets x No Failure increasing weight each set

• Flat Bench Press: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Dumbbell Fly: 3 sets x 10-12 reps (Tempo: 1-1-4, Rest: 90 secs)
• Decline Dumbbell Press: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Cable Fly: 3 sets x 10-12 reps (Tempo: 1-1-4, Rest: 90 secs)

Biceps

*Bicep Warmup EZ Bar: No failure increasing weight each set

• EZ Bar: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Cable Rope Curls: 3 sets x 10-12 reps (Tempo: 1-1-4, Rest: 90 secs)

Quads And Hams

Quads

*Warmup Leg Extensions: 2 sets x No failure increasing weight each set. Squats: 2 sets x No failure increasing weight each set.

• Squats: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Leg press: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Leg Extensions: 3 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)

Hamstrings

*Warmup Leg Curls: 3 sets x No failure increasing weight each set.

• Deadlifts: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Leg Curls: 4 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)

Back And Triceps

Back

*Warmup Seated Row: 3 sets x No failure increasing weight each set.

• T-Bar Row: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Upper Back Row: 3 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)
• Lateral Pull Down: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Single Arm Close Grip Pull Down: 3 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)

Triceps

• Tricep Bench Dips: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Dumbbell Overhead Extensions: 3 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)
• Tricep Cable Rope Extensions: 3 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)

Shoulders

*Warmup Dumbbell Shoulder Press: 3 sets x No failure increasing weight each set.

• Arnold Press: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Smith Machine Shoulder Press: 3 sets x 12 reps (Tempo: 2-1-2, Rest: 90 secs)
• Lateral Raises: 3 sets x 12 reps (Tempo: 2-1-2, Rest: 90 secs)
• Rear Delt Raises: 3 sets x 12 reps (Tempo: 2-1-2, Rest: 90 secs)
• Smith Machine Shrugs: 4-5 sets x 12 reps (Tempo: 2-1-2, Rest: 90 secs)

Ross Dickerson interview: cutandjacked.com/Ross-Dickerson-Interview

Workout Routine: Joe Pitt

I’m coached by Neil “Yoda” Hill so I follow the training method created by Neil Y3T which is crazy and based on a 3 week rotation split. A typical Y3T Week 1 Split:

Workout 1 – Back & Biceps

• Wide grip pull down: 4 sets x 10-12 reps
• T-bar rows: 4 sets x 10-12 reps
• Single arm dumbbell rows: 4 sets x 10-12 reps
• Seated cable rows: 3 sets x 10-12 reps
• EZ bar curls: 4 sets x 10-12 reps
• Seated alternating dumbbell curls: 4 sets x 10-12 reps
• Machine preacher curls: 2 sets x 10-12 reps

Workout 2 – Chest & Triceps

• Incline dumbbell press: 4 sets x 10-12 reps
• Decline bench press: 4 sets x 10-12 reps
• Flat dumbbell flies: 4 sets x 10-12 reps
• Pushdowns: 4 sets x 10-12 reps
• Overhead EZ bar extensions: 4 sets x 10-12 reps
• Machine dips: 2  sets x 10-12 reps

Workout 3 – Quadriceps & Hamstrings

• Squats: 4 sets x 10-12 reps
• Leg press: 4 sets x 10-12 reps
• Hack Squats: 4 sets x 10-12 reps
• Lying leg curls: 4 sets x 10-12 reps
• RDLs: 4 sets x 10-12 reps
• Walking lunges: 3 sets x 10-12 reps

Workout 4 – Shoulders & Calves

• Seated dumbbell press: 4 sets x 10-12 reps
• Upright row: 4 sets x 10-12 reps
• Side lateral raise: 4 sets x 10-12 reps
• Rear machine fly: 4 sets x 10-12 reps
• Standing calf raises: 4 sets x 10-12 reps
• Seated calf raises: 4 sets x 10-12 reps

Joe Pitt interview

Workout Routine: Quincy Winklaar

Monday: Quads & Glutes
Tuesday: Chest & Calves
Wednesday: Back & Abs
Thursday: Arms  & Calves
Friday: Hams and Glutes
Saturday: Shoulders, Abs & Calves
Sunday: OFF

SAMPLE EXERCISES & REP RANGES

TRICEPS

Close-grip bench press: 3-4 sets x 8-12 reps
Weighted or machine dip: 3 sets x 8-12 reps
Overhead cable extension: 7 sets x 8-12 reps
Skull crushers: 7 sets x 8-12 reps

BICEPS

Alternate dumbbell curls: 3-4 sets x 8-12 reps
Machine preacher curl: 3 sets x 8-12 reps
EZ-bar curl: 7 sets x 8-12 reps (rest 30-45 seconds between sets while sipping water)

QUADS

Leg extensions: 3-4 sets x 8-15 reps
Squats: 4 sets x 8-12 reps
Hack squat or leg press: 3 sets x 8-15 reps
Leg extension or leg press: 7 sets x 8-15 reps

CHEST

Incline dumbbell press: 3-4 sets x 8-12 reps
Incline dumbbell flye: 3 sets x 8-12 reps
Flat Hammer or dumbbell press: 3 sets x 8-12 reps
Pec deck or cable crossover: 7 sets x 8-12 reps

SHOULDERS

Seated dumbbell press: 4 sets x 8-12 reps
Barbell or dumbbell front raise: 3 sets x 8-12 reps
Dumbbell lateral raise: 3 sets x 8-12 reps
Lateral raise machine: 7 sets x 8-12 reps

BACK

Warm-up:
Neutral-grip chin-ups: 3 sets x failure
Wide-grip pulldowns: 3 sets x 8-12 reps
Barbell row: 3 sets x 8-12 reps
Hammer Strength row: 3 sets x 8-12 reps
Machine or cable pullover: 7 sets x 8-15 reps

HAMSTRINGS

Lying leg curls: 3-4 sets x 10-15 reps
Stiff-leg deadlift: 3-4 sets x 10-12 reps
Single leg curl: 3-4 sets x 10-15 reps each leg
Seated leg curls: 7 sets x 10-15 reps

Traps

Dumbbell shrugs: 3-4 sets x 8-12 reps
Machine shrugs: 7 sets x 8-12 reps

REAR DELTS

Dumbbell rear lateral raise: 3-4 sets x 12-15 reps
Reverse pec flye or cable: 7 sets x 12-15 reps
Rear laterals: 7 sets x 12-15 reps

CALVES

Standing calf raise: 4 sets x 10-12 reps
Seated calf raise: 4 sets x 15-20 reps
Leg press or calf sled raise: 7 sets x 10-12 reps

Quincy Winklaar interview: cutandjacked.com/Interview-Quincy-Winklaar