Directional back workout

Directional back work

Body Spartans started from the bottom, now they at the top with this bottom to top back workout!.

Brandon, Gabe, and Howie meet up with Clara to crush a back workout, starting with the lower back and working their way up to the upper back.
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Hyper extensions

Hyper extension

Hyper extensions are a great way to target the lower back and upper glute area, even touching on the hamstring a little. These are performed on a hyper extension bench, if you do not have access to one, good alternatives would be: straight leg dead lifts, dead lifts, or good mornings. Start by positioning yourself so that your quads are resting on the pad an the top of the pad ends just  before your waist line. While keeping your back straight and your core engaged, lower your upper torso down. If you want to make it more challenging, hold onto a weight or plate instead of crossing your arms. When you rise back up, prevent yourself from arching the back and keep everything tight.

Set Super set Reps Rest
1 No 20 2 minutes
2 No 20 2 minutes
3 No 20 2 minutes
4 No 20 2 minutes

Rope pull downs super set close grip row

Rope pull downs  Cable low neutral row

The focus in this super set is to target the lat, primarily lower lat. Starting with the rope pull, which will require you to hook a rope up to a high cable machine where you would normally do standard lat pulls. Grab the rope and pull down, leaving the biceps out of the movement, and trying to focus on lat contraction. This movement should be felt in the lower lat. Once finished, switch over to the seated row machine. Attach a close neutral grip and begin pulling. You want to keep the movement low and close to the navel. This will allow you to focus on the lower lats.

Set Super set Reps Rest
1 Yes 15/15 2 minutes
2 Yes 15/15 2 minutes
3 Yes 10/10 2 minutes
4 Yes 10/10 2 minutes

DB rear delt flies super set lat flies

dumbbell rear delt fly  dumbbell lat fly

Using the same set of dumbbells, you will begin by bending over into a bent over row position. Similar to a standard back fly, you will begin your reps. The difference is that you will pronate your wrist and as you bring the weight up, angle it more toward your head. This will engage the rear delt the for the movement. The lat flies require you to stay in the same position, with the dumbbells hanging in front of you. like a dumbbell row, you will kick both elbows back, engaging the lat and focusing on scapular retraction. Focus on keeping your back straight through the entire super set.

Set Super set Reps Rest
1 Yes 15/15 2 minutes
2 Yes 15/15 2 minutes
3 Yes 15/15 2 minutes
4 Yes 15/15 2 minutes

Ultra wide bent over rows

ultra wide bent over row

Heading over to our last bent over movement. Your lower back should be on fire, as its been needed through the first half of the workout. Set a barbell up like you would for a standard bent over row. Instead of going for your regular grip, you are going to go ultra wide. This is typically just outside of your should width by a couple inches. As you begin your reps, you’ll realize that the range of motion is very short, as you are already stretched out from the grip. Bring the bar up to the chest and then back down, targeting the central back. Keeping the back straight, finish the reps and then place your self in a hyper extension pose to stretch out the back.

Set Super set Reps Rest
1 No 15 2 minutes
2 No 12 2 minutes
3 No 12 2 minutes
4 No 10 2 minutes

Cable rear delt flies super set cable lateral raises

Cable rear delt fly  cable lateral raise

Using a double cable machine, cross over the cables so that you are grabbing each cable with opposite side hands. From here you will open up your arms, extending them outwards. Make sure to pronate the hands so that your rear delts are more engaged. Set up another cable machine or lower one side of the double cable machine down to the lower setting. Once lowered, stand lateral to the cable machine and grab the grip with the opposite side hand. Raise your engaged hand to should height, performing a cable lateral raise. Make sure to control the movement and not to swing or use momentum.

Set Super set Reps Rest
1 Yes 15/10/10 2 minutes
2 Yes 15/10/10 2 minutes
3 Yes 15/10/10 2 minutes
4 Yes 15/10/10 2 minutes

Lat pull downs super set rope front raises

lat pull down  rope front raise

For the final set, we are going back to the lats and finishing of the pump with a little bit of anterior delts. Hook a wide bar onto a high cable machine, and begin your standard lat pull downs. Really focus on pulling with your back and lats, trying not to recruit the arms. Another tip is to not fully extend the arms before pulling, which will leave your lats and back engaged the entire time. After the lat pulls, hop over to the cable machine that you performed lateral raises on and attach a rope. Step over the rope with your back facing the cable machine and begin front raises. Retract your scapula during this movement and you will notice your back picking up the secondary assistance.

Set Super set Reps Rest
1 Yes 15/15 2 minutes
2 Yes 15/15 2 minutes
3 Yes 10/10 2 minutes
4 Yes 10/10 2 minutes

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Body Spartan Genesis, Gabe Tuft, 2nd Edition

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