If you’re not crawling out of them gym you’re doing it wrong.
Today Body Spartan Brand Ambassador David Larson takes us through one of his favorite back workouts. Give this a try and let us know what you think.
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Full back workout workout
We’ve written out the back workout from the video above for quick reference.
Most of this workout involves 4 sets of 12 reps. This is a great jumping off point if you’re just getting started with your shred cycle or if you’re just maintaining. Remember though, the intensity of ANY workout can be adjusted by the user to be either extremely easy OR extremely intense.
How to increase the intensity of this back workout
You can do this by adjusting the weight and the tempo. For example, if you’re not getting a good enough workout for yourself with just 4 sets of 12 at a normal tempo and the usual weight, then:
- Increase the weight slightly on every set.
- Used forced repetitions with a spotter.
- Adjust your tempo by slowing down either the concentric (positive) motion or the eccentric (negative) motion – or both!
- Add a 1-2 second pause at the top of the ROM where you hold the contraction.
There are all ways to change the stress and tension on the targeted muscle group to increase the intensity of this back workout – or any workout for that matter.
One final note, as David mentioned in the video, form is paramount to success in this workout. If you have to reduce the weight slightly to keep good form, then make sure you do that.
| Exercise | Set | DS | SS | Reps | Rest time (secs) | Notes |
| Pull-ups | 1 | — | — | 12 | 90 | Use assisted pull-up machine if needed. |
| 2 | — | — | 12 | 90 | ||
| 3 | — | — | 12 | 90 | ||
| 4 | — | — | 12 | 90 | ||
| 5 | — | — | 12 | 90 | ||
| Exercise | Set | DS | SS | Reps | Rest time (secs) | Notes |
| Wide grip cable lat pulldowns | 1 | — | — | 12 | 90 | |
| 2 | — | — | 12 | 90 | Increase weight | |
| 3 | — | — | 12 | 90 | Increase weight | |
| 4 | — | — | 12 | 90 | Increase weight | |
| Exercise | Set | DS | SS | Reps | Rest time (secs) | Notes |
| Bent over rows | 1 | — | — | 12 | 90 | |
| 2 | — | — | 12 | 90 | ||
| 3 | — | — | 12 | 90 | ||
| 4 | — | — | 12 | 90 | ||
| Exercise | Set | DS | SS | Reps | Rest time (secs) | Notes |
| Cable close grip lat pulldowns, reverse seated | 1 | — | — | 10-12 | 90 | |
| 2 | — | — | 10-12 | 90 | ||
| 3 | Yes | — | 10-12 | None | Triple drop set | |
| 3a | Yes | — | 10-12 | None | ||
| 3b | Yes | — | 10-12 | None | ||
| 3c | Yes | — | 10-12 | N/A |
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