[Video] Heavy Ass Back Workout w/ Johnnie O. Jackson

M&S Team
Written By: M&S Team
January 21st, 2019
Updated: March 30th, 2021
Categories: Articles Training
Tags: Video
Gasp athlete and IFBB pro, Johnnie O. Jackson, takes us through one of his signature heavy back days at his gym in Texas. Watch for some back day motivation!

When it comes to old school training style and intensity - Nobody trains quite like GASP athlete, Johnnie O. Jackson.

When we visited him in Dallas, we met up with the IFBB Pro at his gym, JOJ Fitness.

And on that day, he had himself a heavy ass, back workout.

Watch along for some pure motivation and give the workout a try for yourself.

Johnnie O Jackson’s Back Workout

Exercise Sets Reps
Lat Pull Down 5 10
Bent Over Row 5 10
Cable Row 5 10
Cable Pullover 4 12
Seated High Cable Row 4 12

Johnnie begins his workout with the lat pull down. When he was younger, he used to walk in the gym and do his first set regardless of what the weight was set to. Being a little older now, he’ll warm up appropriately before getting into his heavy sets.

After lat pull downs, he moves on to some heavy barbell rows. Johnnie loves using compound barbell movements when he’s trying to pack on size. And when he’s attempting to build better conditioning, he’ll utilize dumbbell variations.

The next exercise in his workout is the cable row. He mentions he got used to making huge weight increases when he started working out with Branch Warren and truly believes that having a good workout partner means a lot in being successful at bodybuilding.

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The fourth exercise of his back day is the cable pullover with a rope attachment. To get the most out of this movement, Johnnie recommends utilizing some hip movement to increase the range of motion with this lift.

The last exercise of the day is the seated high cable row from the floor. He feels performing this exercise from the floor really allows him to better isolate his back by taking out some of the momentum and leverage one can use when performing rows standing or on a machine.