Back Challenges To Turn Heads!

Choose the back workout of your choice, and get ready to move some serious iron!

GIANT SET 1

________________________________________________________________ EXERCISE EQUIPMENT SETS REPS REST LAT PULLDOWN Adjustable 3 15, 12, 10 --

Cable Machine,

Lat Pulldown Bar *Do one set, then move on to 1B. Rest at the end of 1C. ________________________________________________________________

BENT-OVER 3 15, 12, 10 --

BARBELL ROW *Do one set, then move on to 1C. Rest at the end of 1C. _______________________________________________________________

DUMBBELL Dumbbells 3 15, 12, 10 30 Sec

SHRUG *When finished resting, return to 1A.

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GIANT SET 2

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EXERCISE EQUIPMENT SETS REPS REST

SEATED CABLE Adjustable 3 15, 12, 10 --

ROW Cable Machine,

V-Handle Attachment

* Do one set, then move to 2B, Rest at the end of 2C.

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CLOSE-GRIP Adjustable Cable 3 15,12,10 --

LAT PULLDOWN Machine, Bench

Straight Bar Attachment * Do one set then move to 2c. Rest at the end of 2C.

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STANDING CABLE Adjustable Cable 3 15,12,10 --

PULLOVER Machine, Straight

Bar Attachment

* When finished resting return to 2A.

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GIANT SET 3

_______________________________________________________________ EXERCISE EQUIPMENT SETS REPS REST

BENT-OVER 3 15, 12, 10 --

BARBELL ROW

*Do one set, then move on to 3B. Rest at the end of 3C.

_______________________________________________________________ ONE-ARM LAT 3 15, 12, 10 --

PULLDOWN

*Do one set, then move on to 3C. Rest at the end of 3C.

_______________________________________________________________ ONE-ARM BARBELL ROW 3 15, 12, 10 30 sec

*When finished resting, return to 3A. _______________________________________________________________

Dwayne "The Rock" Johnson's Back Workout

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EXERCISE EQUIPMENT SETS REPS REST

VINCE TAYLOR 3 15 60 sec.

HAMMER STRENGTH

1-ARM PULLDOWN _____________________________________________________________________ HAMMER STRENGTH Adjustable Cable 6 12 30 sec.

Machine

_____________________________________________________________________ REVERSE-GRIP HAMMER 4 10 60 sec.

STRENGTH PULLDOWN

WITH BANDS

_____________________________________________________________________ CABLE ROW Adjustable Cable 3 20,15,10,20 60 sec.

STANDING Machine, Straight Bar

Attachment Use D-handle and perform a 20-rep dropset after Set 3 using the same weight as Set 1. ____________________________________________________________________

HAMMER HIGH ROW 3 10 60 sec. ____________________________________________________________________ ROPE PULLOVER 6 12 60 sec. ____________________________________________________________________

HYPEREXTENSION 3 10 60 sec. ____________________________________________________________________

THE ULTIMATE BACK WORKOUT FOR ADVANCED LIFTERS

• Do 10 reps of each exercise in one circuit. Do not rest between exercises.

• Do three circuits total. You may take a one-minute water break between circuits.

Getty Pullup A lot of us struggled in grade school with the five-rep pullup requirement of the Presidential Physical Fitness Test. Now that you have years of hardcore lifting under your belt, there’s no excuse not to embrace this move—the foundation of a broad, V-shaped back. Goblet Squat A full-body maneuver that takes the pressure off your back, the goblet squat is more accessible than a traditional barbell squat. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form. Pulldown Though best known for targeting the upper back, the lat pulldown also improves stability in the lower back and core. In other words, this familiar move is perfect for our parallel goals of building a bigger, stronger back while also making us more resistant to injury and the back-related ailments brought about by sitting. Pushup This is more of a chest exercise, of course, but, in the interest of alternating between pushing and pulling to move along without rest, we’re inserting it here. To test your form and the stability of your spine, place a dowel rod or broomstick along your spine to do the pushups.

THE BEST CHANGE-UP BACK WORKOUT

NEUTRAL-GRIP PULLUP/CHINUP

LEVEL UP DIFFERENCE: Alternating your grip on pullups will hit all the large and small muscles in your back. In this workout, you’ll alternate between the two grips every other set. Chinups utilize a reverse grip, but don’t go too narrow—think shoulder width or slightly inside that to target the lower lats.

T-BAR ROW

LEVEL UP DIFFERENCE: T-bar rows incorporate the same bentover position as barbell rows but with a close grip. You can use any T-bar setup: chest-supported, unsupported, or even a loaded barbell fixed in the corner of a room or using a landmine.

ONE-ARM SEATED CABLE ROW

LEVEL UP DIFFERENCE: Rowing one arm at a time helps ensure balanced back development from side to side. Stabilize yourself as much as possible—having one foot on the floor helps—and minimize torso twist at the top of the movement.

WEIGHTED BACK EXTENSION

LEVEL UP DIFFERENCE: Adding weight to this exercise promotes a stronger, more stable lower back. But err on the light side, as the spine is a vulnerable area. Start with a 10-pound plate and don’t be in a rush to move up to 25 pounds. Instead, focus on keeping the motion slow and controlled.

REVERSE-GRIP LAT PULLDOWN

LEVEL UP DIFFERENCE: Compared with the wide-grip version, which hits the upper lats, this variation targets the lower lats. Focus on keeping the movement under control, and focus on pulling your shoulder blades back and together to de-emphasize the biceps.