My Back Workout - Sunday 12/28/14

My Back Workout

(Upper Body Pull Workout)

Frequency is the key to my workouts these days. So I don't generally stick with one muscle group like a typical bodybuilding workout.

I have a major muscle I work for that day but I also add in other muscles as well.

Yesterday was a pressing day. Bench was the main lift.

1. First exercises was neutral grip pull up.

• Done with a 25 pound weight.
• as many reps as possible in 5 minutes.

2A. Seated Row

• Wide grip
• 5 sets of 5
• Last set was for maximum reps.
• Added a strict drop set.

2B. Floor Press

• Heavy. But doable.
• 5x3
• Last set was for maximum reps.

3A. High T-bar row

• 4x8

3B. Cable Lateral Raise

• 4x12

4A. Lat Sweep

• 4x12

4B. Band Push Down

• 100 total reps

4C. Cable Biceps Curls

• 4x12

One Arm Row Variation

The one arm row (OAR) is a great back exercise. It's a staple in my training routines. Not only do I do it myself but I put it into the programs I design for others.

I'm not a big fan of the bent over row. But I do include it in my training from time to time because of the big loads that can be used and the overhand grip.

What I have found to be a great alternative to the the bent over row is what I like to call the Business End Landmine Row.

Withe the BELM you can load up the weight and use the pronated grip to get more back activation.

If your dumbbells don't go up that high this exercise is a must. 

If you want to get an incredible grip workout do a few burnout sets without straps. This will set your forearms on fire.

For the heavier sets straps are needed.

Check out the Business End Landmine Row and let me know what you think.