Back workout! Guys VS Girls

Gabe puts Priscilla through a vicious, high rep back workout. Who do you have your money on?

So Priscilla says to Gabe

“Why don’t you put me through a back workout? Let’s see if I can hang.”

That’s all it took. This is an old school battle of guys VS girls in this high volume, high rep back workout that Body Spartan Founder, Gabe Tuft, created specifically to test Priscilla. She was warned ahead of time,

“If we’re going to do this, I’m going to treat you like one of the guys. I’m gonna yell at you, I’m gonna push you, and we’re gonna do it my way…the no-quit way.”

If you’ve already watched the video you know the outcome, if you haven’t then you need to watch and see exactly how hard this chick works. There’s also bonus footage at the end of the video where both of them go out for a meal right after the workout, talk about food choices, answer some social media questions, and a whole lot more.

Body Spartan Guys VS Girls back workout

For this back workout, we’re going to be doing high volume and high reps. Use wraps if you have them to keep your forearms from burning out and ensuring that you’re working your back and not limiting yourself by the strength of your forearms.

Also, we’re notching up the weight every set, since the reps are decreasing every set. Pick a weight where you’re hitting failure a few reps before what we have written out, then push through it and make sure you get the reps.

Solid form is a MUST for this workout as is the tempo. Don’t rush anything. Every rep should be slow and controlled with a good contraction at the top of the rep. You should be focusing on using only your back muscles, specifically your lats on most of these exercises. Take all the other muscle groups out of this and use strict form. When it’s down to the last few reps, if you gotta swing it, swing it – BUT focus on strict form for the majority of the reps.

Lat pulldowns to the front

Seated cable rows, close grip

Straight arm pulldowns, wide grip

Smith machine barbell rows, medium grip

Focus on the contraction here. The purpose of using the Smith Machine on bent over rows is to avoid the old “shucking” the weight up we usually get with bent over rows with a regular barbell. With the Smith Machine, we can use smooth, slow movements and focus on contracting the lats to move the weight, rather than just throwing it around to finish up the back workout.

Triceps pushdowns burnout

Usually if you’re working back and triceps you’ll either super set or do triceps after back as a full workout. Due to the long back workout, Gabe decided to just do one exercise and fill them up with blood. It’s just a quick burnout to get a pump.

BONUS FOOTAGE after the back workout

After the grueling back workout, Gabe and Priscilla hit up the local BJ’s Brewery and filmed the reasons they ordered what they did. They discuss the anabolic window, why it’s important to eat right after a workout, what to eat right after a workout, they answer some social media questions, and get a few laughs in.

If you didn’t watch the bonus footage after the back workout, there’s a lot of good information you’re missing.  Be sure to watch!