The “Massive Back” Workout

Do you feel unsatisfied with the workout results from your back workout ? Do you feel your back is not growing ? Maybe it’s time to change things up a little. Blast your your back with 15, 18 or even 20 sets per workout with the help of these exercises.


1. Rack Deadlifts

Exercise example:

  • Start with a few warm-up sets of 15 down to 10 reps and don’t forget to rest for a minute or maybe a little more after each.
  • Then tighten your belt, load up some serious weight, use straps if needed, and go for a set of six to eight reps.
  • Rest and do another work set with the same weight.
  • If you accomplish more, it’s a bad thing – meaning you did not put enough weight.
  • Pay attention to your form – the main focus should be on the way you lift not the weight.

rack deadlifts

2. One Arm Dumbbell Rows

Exercise example:

  • Start with a couple of warm-up sets of 15 reps per arm on these.
  • Then take two minutes rest, and start with the biggest dumbbell you can pull.
  • Start with the weight slightly in front of you at arm’s length then pull up and back toward your hip.
  • Squeeze the muscle before lowering the dumbbell and go back to the starting position.

REPS: Go for 8 to 10 reps, and make sure the sets are done to muscular failure. Do that for both sides.


3. Pull-ups

Try to use a different grip at each workout. One week you can go with a wide grip, and the next try a neutral or reverse grip.

Exercise example:

  • Do a couple of warm-up sets of 8-10 reps then rest two minutes, and do a work set (do a drop set if that’s possible).
  • Go until you reach failure, around rep six or eight. If you do a drop set, use a belt with extra weight.
  • Then drop the extra weight and keep going until you reach 12 to 15 reps.



4. Seated rows

Exercise example:

  • After your warm-up set of 15 you will do your work set of 8- 10 reps, but as with the pull-ups you continue to a 15-rep max.
  • When you reach the 10-rep mark, start doing X-reps with a lower weight.



4. Straight Arm Pull Downs

Straight arm pull downs are great for finishing detail.

Exercise example:

  • Go for failure at 10 to 12 reps, rest for around 10 seconds, and then keep going to failure again.
  • Squeeze for one second before lowering the weight; let the back stretch before you repeat.



Because of the intensity of this back workout it’s recommended that you run the workout for 5-6 weeks after which you will go to your normal back routine. Running the workout for a few weeks should break the plateau and spark new growth in your back.

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