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Cobra Back Workout

June 18, 2014 | 0 Comments
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This workout is a SUPER high volume back workout, focusing on stimulating as much back width possible. Inspired by the ridiculous COBRA Back from our main man Ulisses Jr the combination of exercises and volume in this workout is guaranteed to build you LATS on LATS on LATS!

Due to its high volume, we recommend using this routine sparingly, and only when you need to BUST through a training plateau.

The volume in this workout is so RIDICULOUS that you are definitely going to need the following to help you get through it:

  1. A pair of Team MassiveJoes Lifting Straps
  2. A reliable training partner
  3. A complete muscle building pre-workout supplement
  4. An intra-workout supplement with plenty of carbs

OK – time to bring the VENOM! LEGGO!

Exercise 1: Close Grip Seated Cable Row

We’re going to get it started with some Seated Cable Rows, starting light for 15-20 reps before gradually increasing the weight for 5 HEAVY ASS sets! This exercise is all about ‘feel’, you want to focus on getting a great STRETCH and forcing plenty of blood into your back in preparation for the VENOM to come!

Set 1: Warm up set with light weight for 15-20 reps.

Set 2: Warm up set with heavier weight for 15 reps.

Set 3 – 7: 5 consecutive working sets. Increase the weight incrementally each set and aim for 8 controlled reps on each set.*

*Rest as long as is needed between the heavier sets

Exercise 2: Bodyweight Chin-Ups (Varied Grips)

We’re going BACK to basics with this essential movement. The key here is to use a variety of grips to hit different areas of your back whilst getting in a lot of reps in a short period of time.

Instead of counting traditional sets, we are going to smash maximum reps to failure broken up into 9 ‘mini sets’.

Sets 1 – 3: Complete as many reps as possible per set using an overhand grip*

Sets 4 – 6: Complete as many reps as possible using an underhand grip*

Sets 7 – 9: Complete as many reps as possible using a neutral grip*

*Rest for no longer than 1 minute in between sets

Exercise 3: Overhand Barbell Rows

If you want to add a lot of thickness and detail to your back, you NEED Barbell Rows! This is the GRAND DADDY of all back exercises and engages the lats, mid back, rear delts and traps, so it is an obvious choice to get the most out of your back workouts.

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 12 – 15 reps

Set 3: Second working set. Increase weight to cause failure between 8 – 10 reps, then rest for a count of 10, then try for another 2 – 4 reps (rest-pause set)

Set 4: Third working set. Increase weight to cause failure between 6 – 8 reps, then drop to half the weight for as many reps as possible (drop set)

Set 5: Third working set. Increase weight to cause failure between 6 – 8 reps, then drop to half the weight for as many reps as possible (drop set), rest for a count of 10, then try for another 2 – 4 reps (rest-pause set)

*Rest 1 minute in between sets*

Exercise 4: Wide Grip Lat Pull Down Superset With Close Grip Under Hand Lat Pull Down

If you think this workout has been brutal so far, you ain’t seen nothing yet!

For this superset we are going to start with a Wide Grip Pulldown using a steady rep speed followed by the Close Grip Underhand Pulldown to absolute failure… Ouch! By beginning with a wider grip we can fully fatigue the traps and rear delts, so when it comes to the underhand variation all of the pulling will be targeting those COBRA Lats!

Set 1: Warm up set with light weight for 15 reps+ 15 reps

Set 2: First working set with heavier weight for 12 reps wide grip + reps to failure underhand grip

Set 3: Second working set with heavier weight for 10 reps wide grip + reps to failure underhand grip

Set 4: Third working set with heavier weight for 8 reps wide grip + reps to failure underhand grip

Set 5: Fourth working set. Keep weight from set 4 and fail on 8 reps wide grip, then hit reps to failure with underhand grip, then drop the weight in half and get another 4 – 6 reps wide grip + reps to failure with underhand grip (drop set)

*Rest 1 minute in between sets*

Exercise 5: Cable Bar Rows – Underhand Grip (FST-7)

Time to get LETHAL with our final exercise!

And the best way to get LETHAL is to drop some FST-7 (Fascia Stretch Training) in this bit$h!

Using a straight bar attachment, adjust the cable height to the lowest pulley possible and perform the movement exactly as you would a barbell row. Make sure you give yourself enough room to fully extend your arms and S-T-R-E-T-C-H out that COBRA Back.

Set 1: Warm up set with light weight for 20 reps

Set 2-8: Using a weight that you can comfortably get 12 reps with on your first set, complete 7 consecutive sets of 12 reps, taking 30 seconds rest between sets*

*During 30 seconds rest, hold onto a power rack with your arms outstretched whilst stretching and flexing your lats

Congratulations! We bet you’re feeling that VENOM pumping through those lats right now!

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