While visiting IFBB pro and Muscletech athlete, Santi Aragon, the Muscle & Strength media team captured a couple of full workouts.
This video outlines Santi’s back training.
In the video, Santi and his trainer, Pastor Pump, take us through his full off-season back training session.
Give the workout a try for yourself on your next back day.
Santi Aragon’s Back Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Close Grip Pull Down | 4 | 6-10 |
| 2. One Arm Dumbbell Row | 4 | 8-12 |
| 3a. Dumbbell Shrug | 3 | 12-15 |
| 3b. Behind the Neck Pull Down | 3 | 12-15 |
| 4. Rack Pulls | 5 | 6-12 |
| 5. Barbell Row | 4 | 6-8 |
The workout begins with close grip pull downs. Start off by performing a couple of warm up sets prior to moving on to your working sets.
After close grip pull downs, you move on to bent over one arm dumbbell rows. When performing these, you want to make sure not to rush through your rest periods. Make sure you’ve gained your breath back before starting your next set.
The next two exercises are to be performed as a superset. You’ll perform all of the reps on dumbbell shrugs and behind the neck pull down before taking a rest period. On dumbbell shrugs, lean forward slightly to target the entire trap.
Next up is one of Santi’s favorite movements that he attributes a lot of his back growth to, the rack pull. Place the bar just under your knees and drive your pinkies back as you bring the barbell up.
Finish up the back workout by performing bent over barbell rows.
If you have any questions about the workout, or give it a try yourself, let us know in the comments section below!
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