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Epic Back Workout

October 29, 2014 | 0 Comments
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Boulder shoulders – check ✓

Awesome arms – check ✓

Round chest – check ✓

Ripped abs – check ✓

The bottom line is – if you want to look like an ABSOLUTE BEAST in the gym, then you’re going to have to build an EPIC Back!

This workout is a SUPER intense back workout, focusing on hitting the back from all angles with a combination of compound and isolation movements to stimulate THICKNESS and DETAIL!

Inspired by the crazy back DENSITY of undoubtedly the most renowned natural bodybuilder Doug Miller. This workout is MORE than most people can handle, so we don’t recommend doing it more than once per month.

Keep in mind there is a lot of HEAVY pulling movements in this workout, so we highly recommend using a pair of Team MassiveJoes Lifting Straps to save your forearms.

Exercise 1: DEADLIFTS

The granddaddy of compound movements. The only right way to start a back workout this INTENSE, is with some HEAVY Barbell Deadlifts!

Warm up and stretch appropriately so ensure you have the correct mobility for this exercise

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

Set 2: Warm up with a heavier weight for 10 comfortable reps

Set 3: Use a heavier weight again to get 8 reps

Sets 4 – 8: You have 5 working sets of 5 reps using a weight that is challenging for those 5 reps BUT the reps are able to be completed using correct form*

*Rest as long as is needed between the heavier sets

Exercise 2: Wide Grip Chin Ups

Nothing beats Chin Ups for building ‘dat dere’ back WIDTH to help give you that stupid TAPER! The wider grip gives greater emphasis on the upper portion of the lats giving you ‘wings’ and giving the appearance of having wide shoulders. Make sure you go to ABSOLUTE failure with those working sets, leave nothing in the tank!

Set 1: Warm up set of 10 reps body weight

Sets 2 – 6: These are your 5 working sets of 10 reps. You can do weighted / bodyweight / spotted / assisted pull ups….whatever takes you to fail on that 10th rep each set!!

Exercise 3: Close Grip Seated Cable Rows

This exercise is all about ‘feel’, you want to focus on getting a great STRETCH and an epic SQUEEZE each rep; forcing plenty of blood into your back. Completed with the correct focus and intensity, you will literally feel the CUTS and DETAIL being etched into your back as you do each rep of each set!

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

Set 2: Warm up with heavier weight for 12 reps

Set 3: First 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: Second 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 Pulldowns

How’s your back feeling?…pretty cooked? Well too bad because we’re only just getting started!

If you want NEXT LEVEL development like Doug then you’ve gotta train INSANE to get there! Time to hit up some wide grip lat pulldowns in this workout. Make sure you’re not relying on the knee pad to hold you down and that your lats are doing majority of the lifting here.

To ensure your forearms don’t BLOW UP during this nasty superset, we recommend picking yourself up a pair of Team Massivejoes Lifting Straps!

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

Set 2: Warm up with a heavier weight for 12 reps

Set 3:Use a weight that will cause failure between 10-12 reps

Set 4:Use a weight that will cause failure between 8-10 reps

Set 5: Use the same weight as set 4 to fail at 8-10 reps, then immediately drop the weight to the weight used in set 2 and get another 10-12 reps out!

*Rest 1 minute in between sets*

Exercise 5: Single Arm Hammer Strength Row

Most gyms will have one of these, however if yours doesn’t you can substitute to a different machine row, or single arm DB rows instead. Whichever variation you use make sure to get a full stretch allowing your lats to spread apart as far as possible. It’s important to focus your attention on pulling with your elbow and not relying on your arms or shoulders to do the work.

Set 1: Warm up with a light weight for 15 reps per arm

Set 2: Use a moderate weight for 15 reps per arm, really focusing on squeezing your lat on each rep

Set 3: Use a heavier weight to cause failure between 12-15 reps, don’t lose the squeeze.

Set 4: Increase weight to cause failure between 10-12 reps

Set 5: Increase weight again to fail at 8-10 reps then strip some weight off and hit another 10 reps; take some weight off again and finish with 12-15 reps (double drop set). Then repeat for the other arm.

*Rest for 1 – 2 mins between working sets

Exercise 6: Straight Arm Pull Downs

BY FAR one of the most effective single-joint exercises to completely isolate the lats and really PUMP them full of blood! Unlike most major back exercises that incorporate the biceps, straight arm pulldown completely takes the biceps out of the movement giving them a break and guaranteeing your lats bear the brunt of the work!

Set 1: Moderate weight for 15 reps

Sets 2-5: Use a weight that is challenging to get 12-15 good reps. Really focus on squeezing the lats

*Rest for 1 – 2 mins between working sets

Awesome Work! You CRUSHED IT!

You’re well on your way to creating that THICK ‘Christmas tree’ detail.

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