8 Week Intense Back Workout

Workout Summary:

Training Level:	Intermediate
Main Goal:	Build Muscle
Days Per Week:	1
Workout Type:	Single Muscle Group
Submitted By:	Damien

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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

Back to Workout Routines Main Page

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