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!
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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
|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.
|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.
|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|
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.