The guys and girls are at it again with this legs and back workout!
The crew hits a monster back workout and throws in some legs to work the entire posterior chain. Loaded with drop sets and super sets, this back and leg workout should keep you sore for a while!
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Legs and back workout exercise #1: Romanian Deadlifts (RDLs)
RDLs are fairly straightforward. If you can deadlift, you can do an RDL. The only difference is you are keeping your legs relatively straight with a slight bend in the knee. As you lower the barbell, keep your back straight and use your hips as the rotation point. You should feel a stretch throughout your hamstrings and glutes. When you can’t lower the bar any further and your back starts to bend, that’s your stopping point for the range of motion. Contract the hamstrings to raise the bar back up to the starting position.
| Set | Drop set | Reps | Rest |
| 1 | No | 15 | 2 minutes |
| 2 | No | 12 | 2 minutes |
| 3 | Yes | 10/12/12 | None between drops, 2 minutes to next exercise |
Legs and back workout exercise #2: Bent over rows super set with pullover machine
If you don’t have a pullover machine at your gym, you can substitute in straight arm pulldowns. For the bent over rows, the team used an underhand grip. However, you can use an overhand grip if you prefer. Each grip puts slightly different tension on the lats in slightly different areas. As long as you mix it up from week to week, you’ll reap all the benefits!
| Set | Super set | Reps | Rest |
| 1 | Yes | 15/15 | 2 minutes |
| 2 | Yes | 12/12 | 2 minutes |
| 3 | Yes – and drop set. | 10/10 (drop set rows)
Super set pullovers 10/10 (drop set pullovers) |
None between super sets or drop sets, 2 minutes to next exercise |
Legs and back workout exercise #3: Cable low rows super set with incline dumbbell rows
Use a close grip attachment for the cable row and keep your back upright in one position. We’re going to avoid leaning forward on this specific exercise to target the lats more. For the incline dumbbell rows you can use either a 30 degree or 45 degree angle on the bench.
| Set | Super set | Reps | Rest |
| 1 | Yes | 15/15 | 2 minutes |
| 2 | Yes | 12/12 | 2 minutes |
| 3 | Yes – and drop set. | 10/10 (drop set rows)
Super set incline rows 10/10 (drop set pullovers) |
None between super sets or drop sets, 2 minutes to next exercise |
Legs and back workout exercise #4: Wide grip lat pulldowns
As Howard outlined in the video, avoid swinging these as much as possible. We’re really focusing on targeting the lats through strict form here. There’s a time and a place to swing but in this part of the back workout, it doesn’t below. There’s a double drop set at the end, so be prepared to go the distance!
| Set | Drop set | Reps | Rest |
| 1 | No | 15/15 | 2 minutes |
| 2 | No | 12/12 | 2 minutes |
| 3 | Yes | 10/12/12 | None between drop sets |
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