GET THAT BACK TAPER WITH OUR UPPER BACK AND TRAPS WORKOUT

Back workout John Foster

TRY OUR ALL-ROWS BACK AND TRAPS WORKOUT TO BRING THAT BACK TAPER IN!

Contests are won from the back. ‘Nuff said.

Now the question is, “How do I get that awesome back taper that I see guys like Sadik Hadzovic and Jeremy Buendia with?” Simple. Hard work and solid nutrition. Most people I talk to seem to think they are doing both. When I end up talking with them and get down to brass tacks though, we discover just how far off their idea of both is – at least, to accomplish that epic back taper.

NUTRITION PLAN FOR THE BACK TAPER

You can’t have an epic back taper without a solid nutrition plan. This is twofold in that first, you need to eat right to build lean muscle mass – especially when doing the workout below. Second, the classic v-shape back taper can only be achieved if you mid-section is on point. The only way to get a lean mid-section, is to eat for your goal. Now the caveat is that everyone’s body is different and so there is no single nutrition plan that is a “catch all” so to speak.

The solution, is getting it dialed in by a pro. Nutrition is a science and you can’t guess your way through it. That’s why we here at Body Spartan have developed our nutrition program in the Genesis Program.


THE REST OF THE BACK WORKOUT IS BELOW, BUT FIRST HAVE A LOOK AT THE BODY SPARTAN: GENESIS, THE 12-WEEK TRANSFORMATION PROGRAM!

Body Spartan Genesis, Gabe Tuft, 2nd Edition

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WATCH THE SHORT, 60 SECOND VIDEO AND SEE WHAT THE GENESIS PROGRAM IS ALL ABOUT

GET RESULTS FASTER WITH THE GENESIS PROGRAM

Our nationally acclaimed program get you results and gets them fast! Our program uses a custom ketogenic nutrition plan, coupled with our tri-phase training program to get you the best results in the shortest amount of time. This proven-to-work program was designed by Body Spartan founder and former WWE Superstar, Gabe “T-Reks” Tuft, with over 24 years of experience in the fitness industry.

WHAT YOU GET

  • Full 12 weeks of workouts with our tri-phase training system
  • Custom ketogenic nutrition plan with macros automatically calculated for you
  • Instructional videos explaining each exercise with proper form and tips from Gabe and the Body Spartans
  • Body composition tracker (weight, body fat, measurements)
  • Recipes
  • PDF short eBook that includes a full supplement guide, motivation, and more!

ACTUAL CUSTOMER RESULTS  SHOWN BELOW *Body Spartan Genesis Reviews and Results

Order your custom workout plan

 

*DISCLAIMER: RESULTS MAY VARY. WE OFFER A 100% FULL, MONEY BACK GUARANTEE IF YOU ARE NOT FULLY SATISFIED WITH OUR PROGRAM.


JOHN FOSTER’S UPPER BACK AND TRAPS WORKOUT

Body Spartan Brand Ambassador, John Foster, designed this killer back workout that also targets the traps. The workout is all rows, which will target your lats in a completely different way than you’re used to. The result is a shock to your muscles…and that means growth – IF YOUR NUTRITION IS ON POINT!

CLOSE GRIP CABLE ROW

Set Reps Rest
1 20 or failure 1 minute
2 20 or failure 1 minute
3 20 or failure 1 minute
4 20 or failure 1 minute

John Foster Cable Row

T-BAR ROW

Use the heaviest weight possible to get the reps listed. Increase the weight each set to increase the stress placed on the back muscles.

Set Reps Rest
1 20 or failure 1 minute
2 15 or failure 1 minute
3 12 or failure 1 minute
4 10 or failure 1 minute

 John Foster T-Bar Row

HAMMER STRENGTH LAT PULLDOWN

Set Reps Rest
1 20 or failure 1 minute
2 20 or failure 1 minute
3 15 or failure 1 minute
4 15 or failure 1 minute

MACHINE ROW

Set Reps Rest
1 20 or failure 1 minute
2 20 or failure 1 minute
3 15 or failure 1 minute
4 15 or failure 1 minute

HAMMER STRENGTH LOW ROW

Pull both arm simultaneously. Sit straight in the seat, keeping your chest against the pad. Do not allow your chest to leave the pad. Strict form is essential to target the back muscles properly.

Set Reps Rest
1 20 or failure 1 minute
2 20 or failure 1 minute
3 15 or failure 1 minute
4 15 or failure 1 minute

DUMBBELL SHRUGS

Set Reps Rest
1 20 or failure 1 minute
2 15 or failure 1 minute
3 12 or failure 1 minute
4 12 or failure 1 minute

DUMBBELL RACK PULLS

Stand straight up with your legs set approximately shoulder width apart. Bend your knees slightly and perform the upper half of a deadlift movement. Begin by lowering the weight while keeping your back straight and slightly arched, head looking straight ahead. Perform only the upper half of the movement and focus specifically on keeping your core tight, using the heaviest weight possible but still achieving the reps. Focus on the mind-muscle connection and use only the spinal erectors (lower back muscles) to perform the movement. This exercise takes some concentration!

Set Reps Rest
1 15 or failure 1 minute
2 15 or failure 1 minute
3 12 or failure 1 minute
4 12 or failure 1 minute

SUMMARY

There is a LOT of volume in this back workout and trap workout. Come prepared with your gallon of water and your intra-workout drink (BCAAs) – you’re gonna need them both. The huge amount of rows in this workout will definitely shock your back and foster some amazing new muscle growth. Remember though, you have to feed your muscles what they need to grow, which is why that custom meal plan is so critical!

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