BUILDING BACK MASS & THICKNESS
One of my favorite muscle groups to workout! Generally I combine Back with Bis to really kill both muscle groups. I figure I might as well isolate the bi's at the end of the workout since they've been the secondary muscle worked through most of the training.
As you will see in the training outline below, we are doing 4 sets of 6-12 reps. I feel the 6-12 rep range is generally ideal for muscle hypertrophy. 5 exercises targeting back, and then an additional 3 exercises isolating the bis. This is a volume workout, and more for intermediate - advance lifters. Depending on how much you're resting it can take a while! So be sure to sip on your ENDURE BCAA throughout the workout to protect your muscle, improve endurance, and assist with recovery. Always aim to have a meal consisting of whole foods within an hour after training.
Keep good form and proper ROM (Range Of Motion) in mind. You want to be challenging yourself every set and every rep! Drink your ENRAGE and get in the zone and remember that all important Mind-Muscle connection.
| WORKOUT 1: BACK & BIS | SETS X REPS |
|---|---|
| LAT PULLDOWN (2 warm up 4 working) | 4 X 6-12 |
| BENT OVER BARBELL ROW | 4 x 6-12 |
| CLOSE GRIP CABLE ROW | 4 X 6-12 |
| CABLE PULLDOWNS | 4 X 6-12 |
| BACK EXTENSIONS | 3 X 15 |
| SEATED DUMBBELL CURLS | 4 X 6-12 |
| BARBELL CABLE CURLS | 4 X 6-12 |
| REVERSE GRIP BARBELL CURLS (EZ CURL BAR) | 4 x 6-12 |
Author:
Eric Wolfe
B.S. CPT. AFAA. AFAA Advanced.
Founder of eFlow Nutrition
IG @ewolfe08
Facebook.com/EricWolfe08
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