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Muscle Pact > Blog > BACK WORKOUTS > Badass Workout of the Week: Back Attack
BACK WORKOUTS

Badass Workout of the Week: Back Attack

Blackstone Labs
Blackstone Labs
Published September 12, 2016
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2 Min Read

Contents
THE WORKOUTGIANT SET

This badass workout is one hardcore and intense routine that presents an all-out assault on your entire back with a barrage of badass moves. Stay the course, and you’re done in 45 minutes.

THE WORKOUT

To be completed in 45-minutes, including warm-up (see all the moves in the video above).

Warmup: Start out with a warmup of close-grip lat pull downs with a neutral grip: 4 sets of 20 reps, less then 30-seconds rest per set.

Old fashioned T-bar rows in a corner: 4 sets of 8-10 reps with 30 seconds rest per set.

GIANT SET

  1. Using an underhand row machine with an overhand-grip
  2. Stiff arm rope pulldown parallel to the floor
  3. Wide-grip overhand hammer strength row machine
  4. Standing stiff arm pulldown

You must fail between 12-15 reps per exercise with zero rest between exercises. All 3 exercises are done in that specific order before resting. Rest period after each cycle is 90 seconds. Perform the cycle for 4 total rotations.

Superset underhand lat pulldown with seated pulley row using rope: 3 sets of 12-15 reps no more then 30 seconds rest

Rack deadlifts with bar starting just below the knee: 4 sets of 8-10 reps with 45 seconds rest.

Finish with behind the neck lat pulldowns with palms facing in: 3 sets of 15-20 slow reps.

Blackstone Labs
Blackstone Labs

The Hardcore Holy Grail Of Bodybuilding Supplements. For those who seek to be extraordinary.

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