Off-Season Back Workout
Warm Up – Pull-Ups & Pull Downs.
75 to 100 reps total. Fill the Back and Lats Up with Blood and get warmed up and mentally ready to slaughter the Workout!!
1. Close Grip TBar Rows from corner
5 x 12,10,8,8,6 – Pyramid Up in Weight. Don’t forget ROW the weight with your lats, don’t pull the weight with your upper back.
2. Chest Assisted TBar Rows
4 x 12,10,8,8 – Overhand Wide Grip – Focus on hitting the Top portion of your back. Big Thick Upper Back. Do your best to keep your chest pinned to the pad.
3. Reverse Grip PullDowns (Hammer Strength or Cable PullDowns)
4 x 12,10,10,8 – I prefer one armed to have more control and focus on each side of the body. But you can do 2 handed. Remember this is to hit the front of the lat, the overall lat and the lower lat insertion. Pay attention and make the mind to muscle connection. Feel those parts of the body firing, and working!!
4. Seated Wide Grip Power Grip Cable Rows
4 x 12,10,10,8 – Pyramid Up in Weight. Remember to pull the weight to the area of the body that needs the work. (Refer to Video – Pull the bar to the lower stomach : work more of the lats. Pull the bar higher to just below chest height : work more of the upper back.) So which ever area you are lacking Do That!!
5. Pull-Ups , Pull-Downs with every different Grip until you can’t do anymore! Start with regular pull ups. When you can’t do anymore…..move to assisted pull-ups, when you can’t do anymore of those…..Move on to PullDowns and do those until you hate your life and want to go home and eat steaks and potatoes!!