Power Up- Back Blowout
Jan 16, 2012
Jonathan Williams takes through a Great Super Set with a back workout
The Back is a difficult area for some to train. After all, many exercise go under-utilized in most programs that offer little results. The lats are the largest Back Muscle that is responsible for many back movements, yet many individuals stick to Lat Pulldwons mostly to achieve results. In the below Video, I demonstrate two different exercises to super set with to emphasize and target the lats a little differently than the traditional Lat Pulldown. Make sure to download the full program below the video, and as always, sign up or login to your account to receive more custom workouts, and consider upgrading for $10 to get more advanced features.
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Power Row | 4 | 5 | Back |
| Barbell Bent Over Wide Grip Rows Both Arms | 4 | 6 | Back |
| Seated On Bench Bar Lat Pulldowns | 4 | 12 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Ground Dumbbell Prone Cobras | 4 | 8 | Back |
| END | 0 | 0 | TIPS |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Deadlift | 4 | 3 | Legs |
| Good Mornings | 4 | 5 | Back |
| Slanted Bench Back Extension | 4 | 10 | Back |
| Seated On Bench Bar Lat Pulldowns | 4 | 15 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Overhead Cable Pulldowns Both Arms | 4 | 10 | Back |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Power Row | 3 | 6 | Back |
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 10 | Back |
| Seated On Bench Bar Lat Pulldowns | 3 | 10 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Ground Dumbbell Prone Cobras | 3 | 15 | Back |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Deadlift | 3 | 5 | Legs |
| Good Mornings | 3 | 8 | Back |
| Slanted Bench Back Extension | 3 | 12 | Back |
| Seated On Bench Bar Lat Pulldowns | 3 | 20 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Overhead Cable Pulldowns Both Arms | 3 | 20 | Back |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Power Row | 4 | 10 | Back |
| Dumbbell Bent Over Wide Grip Rows Alternating Arms | 4 | 12 | Back |
| Seated On Bench Cable Lat Pulldowns One Arm | 4 | 12 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Bench Overhead Pulldowns Both Arms | 4 | 15 | Back |
| Laying On Ground Dumbbell Prone Cobras | 4 | 10 | Back |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Straight Legged Deadlift | 4 | 10 | Legs |
| Seated Cable Row | 4 | 10 | Back |
| Seated On Bench Bar Lat Pulldowns | 4 | 15 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Wide Grip High Rows With Band Both Arms | 4 | 25 | Back |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Power Row | 3 | 15 | Back |
| Dumbbell Bent Over Wide Grip Rows Alternating Arms | 3 | 12 | Back |
| Seated On Bench Cable Lat Pulldowns One Arm | 3 | 10 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Bench Overhead Pulldowns Both Arms | 3 | 15 | Back |
| Laying On Ground Dumbbell Prone Cobras | 3 | 10 | Back |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Straight Legged Deadlift | 3 | 15 | Legs |
| Seated Cable Row | 3 | 10 | Back |
| Seated On Bench Bar Lat Pulldowns | 3 | 8 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Wide Grip High Rows With Band Both Arms | 3 | 30 | Back |
