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Home » Workout Routines » 8 Week Intense Back Workout |
8 WEEK INTENSE BACK WORKOUT
Recommend Supplements For This Workout:
- Whey Protein (pre/post workout)
- Creatine (daily/post workout)
- Simple Carbs (post workout only)
- Multi-Vitamin (every morning)
Workout Summary:
| Training Level: | Intermediate |
| Main Goal: | Build Muscle |
| Days Per Week: | 1 |
| Workout Type: | Single Muscle Group |
| Designed By: | Damien Mase |
Description of Workout:
Welcome to the 8 week intense back workout! This workout has been adapted from my 8 week intense back workout article. This back workout uses variety and intensity to really hit the back hard and make those stubborn muscle grow!
You should do this workout once per week along with the rest of your training. There are a total of 4 different workouts below, these need to be cycled over 8 weeks as instructed.
Workout Notes:
- Perform a 5 minute cardio warm-up before each workout.
- Perform 2 light sets before starting working phase.
- Strict technique on all exercises. (see back exercises)
- Aim to improve at least one aspect of your workout each week.
Weekly Workout Routines:
| Workout #1 - Weeks 1 and 5 | ||
| Back |
||
| Exercise | Sets | Reps |
| Wide grip pull ups | 4 | MAX |
| Superset lat pull down / seated row | 4 | 10 on each exercise |
| Bent over barbell row | 4 | 10 |
| Workout #2 - Weeks 2 and 6 | ||
| Back |
||
| Exercise | Sets | Reps |
| Assisted pull ups / lat pull downs superset | 4 | 15 pull up / 10 pull down |
| Seated row drop set | 3 | MAX |
| Bodyweight row | 4 | 10, 10, 8, 6 |
| One arm cable row (3-1-3 rep timing) | 3 | 10 |
| Workout #3 - Weeks 3 and 7 | ||
| Back |
||
| Exercise | Sets | Reps |
| Wide grip pull ups | 4 | MAX, 10, 8, 8 |
| Lat pull downs | 3 | 10, 10, 10 |
| Bent over row | 4 | 8, 6, 6, 5 |
| One arm cable row (3-1-3 rep timing) | 4 | 15 |
| Workout #4 - Weeks 4 and 8 | ||
| Back |
||
| Exercise | Sets | Reps |
| Tri set: Assisted pull ups/lat pull down/seated row | 3 | 10 on each exercise |
| Straight arm lat pull down (2-1-2 rep timing) | 3 | 12 |
| Bodyweight row | 3 | MAX |
BEST WORKOUT SUPPLEMENTS
 |
MRI Black PowderBlack Powder is the first and only pre-training formula to employ the powerful Nos up-regulating whey "peptide fraction" Actinos2, delivered with MRI's "Instant Release" (IR) technology. Read More » |
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Scivation XtendScientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of BCAAs, Glutamine, Citrulline Malate, & Vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery! Read More » |
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