BACK WORKOUTS LOADED WITH SUPER SETS

Back workout

This back workout is all giant sets, triple sets, and super sets!

Good back workouts are a dime a dozen but phenomenal back workouts are few and far in between. This intense giant set back workout will literally leave you breathless and in pain – for days. The workout starts with a giant set, moves to a triple set, and finishes with a super set. There are 4 rounds (circuits) in each of these massive monster sets. No rest in between sets within the giant, triple, and super sets and only two minutes in between each circuit. The first giant set in this back workout has five, yes FIVE, back workout exercises in a row. If that’s not enough to make your heart skip a beat, I don’t know what is! Full tabular workout with reps below the video!

Subscribe to our channel!

Full back workout below but first have a look at the Body Spartan: Genesis, the 12-week transformation program that’s changing lives

Body Spartan Genesis, Gabe Tuft, 2nd Edition

  • GUYS – build muscle and get shredded*
  • GIRLS – get ridiculously toned and lean*
  • FULL 12 week program instead of just 30 or 45 days
  • Easy to follow workout plan
  • Shredding diet written by a Master Sports Nutritionist
  • Includes supplement guide & recipes.
  • From beginners to advanced fitness enthusiasts
  • All our secrets for staying lean & building muscle
  • Downloads as 3 PDFs for a 100% digital experience!
  • Workouts integrate with Gym Genius App
  • BONUS: “Kick-off” motivational video ONLY available to customers
  • ONE-TIME PAYMENT get you lifetime access

Watch the short, 60 second video and see what the Genesis program is all about

Actual clients shown below

 

Custom meal plan results
Alicia before and after
Results of custom meal plans
Lose weight like Ashley did

 

Order Body Spartan by Gabe Tuft, Tyler Reks

*Disclaimer: Results may vary. We offer a 100% full, money back guarantee if you are not fully satisfied with our program.

Quick tip to maximize back workouts, especially with super sets

One of the things we all utilize at Team Body Spartan, is lifting straps. They’re cheap and effective. You can see in just about every one of these photos, both Gabe and Ronnie are using them. They allow you to reduce the amount of grip strength needed to hold the weight. This allows you to do two things (1) lift heavier weight on your back workouts and (2) focus specifically on contracting the back muscles while lifting. Thus allowing for maximum muscle growth. Many people will say that this reduces forearm size and grip strength or that it doesn’t allow you to reach your full potential. What we do, is dedicate a day to just working our forearms. Usually it’s three different exercises mixed in with a split for calves or traps. You can check out our favorite forearms workout here. Here’s a link to the lifting straps/wraps that Gabe uses:

Back workout giant set

Five back workout exercises, no rest in between sets. 2 min rest in between circuits, 4 circuits total. Form is critical for all of these back exercises. Anyone can bang out reps but to do this workout properly you will need to use impeccable form. As you begin to fatigue and fail, you may ultimately have to swing a little bit. However, try to keep at least 80% of your reps in
bent over rows for back workout

lat pulldowns for back workout

close grip rows for back workout

behind the neck pulldowns for back workout
straight arm pulldowns for back workout

Set Exercise Reps Rest
1 Bent over rows / lat pulldowns / close grip low row / behind the neck pulldowns / straight arm pulldowns 20/15/15/15/15 None between exercises, 2 minutes between circuits
2 Same 20/15/15/15/15 None between exercises, 2 minutes between circuits
3 Same 20/15/15/15/15 None between exercises, 2 minutes between circuits
4 Same 20/15/15/15/15 None between exercises, 2 minutes between circuits

Back workout triple set

This will be three exercises back to back. The first is single arm pulldowns. When you do these, focus on the contraction. It’s important to perform a slight oblique crunch as you pull your arm down. When done properly, you should feel a much stronger contraction in the lower lats. Avoid using this to cheat and rather focus on the contraction of the lat muscle. Also, for the close grip pulldowns, use two single arm attachments as shown in the picture below. As you pull down to your chest, also pull the attachments apart. This will add additional tension in the rhomboid area of your back.

single arm pulldowns for back workout

single arm pulldowns position 2 for back workout

close grip pulldowns for back workout

wide grip low rows for back workout

Set Exercise Reps Rest
1 Single arm pulldowns / close grip pulldowns / cable wide & supinated grip rows 15/15/15 None between exercises, 2 minutes between circuits
2 Same 15/15/15 None between exercises, 2 minutes between circuits
3 Same 15/15/15 None between exercises, 2 minutes between circuits
4 Same 15/15/15 None between exercises, 2 minutes between circuits

Back workout super set

In this final super set there are four super sets total. The first two you will perform on an incline bench. You will start with dumbbell rows and then immediately following, switch to reverse flies. For the reverse flies, pull down and backwards to activate the lat rather than flaring your elbows and pulling perpendicular to your body to activate the rear delts.

After two full super sets of the above, you will switch to standing alternating dumbbell rows and reverse flies. You will do one rep of dumbbell rows and then one rep or standing reverse flies. You will alternate for a total of 30 reps and will do two sets of these to finish.
incline rows for back workout incline rows for back workouts

reverse flies 01 for back workout

reverse flies for back workout

alternating rows for back workout

alternating rows for back workouts

alternating flies for back workout

Set Exercise Reps Rest
1 Incline bench dumbbell rows / Incline bench reverse flies 15/15 None between exercises, 2 minutes between circuits
2 Incline bench dumbbell rows / Incline bench reverse flies 15/15 None between exercises, 2 minutes between circuits
3 Standing, alternating dumbbell rows & reverse flies 30 2 minutes
4 Same 30 2 minutes

Back workout tips

As always, we can’t stress enough how important good form is. By focusing on form and reducing the amount of other muscle groups you recruit when “cheating”, you will more effectively work the target muscle group – in this case it’s your back. When doing this back workout, focus on the mind-muscle connection and really try to feel your lats contracting. You can consciously reduce the amount of tension on other muscle groups if you focus hard enough.

Again, here’s a link to the lifting straps we mentioned earlier. If you don’t have a set, go grab one. They’ll allow you to maximize the time under tension on your back workouts, lift heavier, and focus more on the contraction of the lats and other back muscles:

Bodybuilding goes far beyond just throwing weight around. As you’ll find with this back workout, it’s a test of not only your body but also your mind.

 

All access pass

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial