The Back Attack Workout That Gives You Wings...

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I trained last night and this time I did something a little different in terms of my training and I think you are going to love trying it too. If you follow me on Twitter (@scottriches) you will know that I am a big fan of high volume training and in this workout I performed over 500 reps that had me completely pumped! Before I get into the workout here is a little explanation on why I did what I did...

Back Attack

Your back is a huge muscle group and you can work it in many different ways using various pulling exercises, grips and twists to maximise every single rep. I always vary what I do in the gym and no week is ever really the same and with this workout it was no different, every exercise had a new twist to it, literally. Like I have said, your back has many muscles and for me I find the best way to get a great workout is to lift heavy and perform many reps. This is what my workout looked like, give it a try and let me know what you think of it...

Deadlifts 

I warmed up with 2 sets of 60kg deadlifts for 20 reps to get enough blood pumping around my body before going into my heavy set. I did 1 set of deadlifts which consisted of 100 reps performed as quickly as I could. I wasn't against the clock but I made sure I didn't give myself longer than 20 seconds rest because I wanted to feel pumped as soon as I finished this. I didn't break it down and do 10x10, I simply attacked the exercise and got the reps done and only rested when I absolutely needed to. This is the warm up...

 

Low Row

I moved onto a low row plated machine which concentrates on the upper back of the back. This exercise is great for getting a super contraction between your shoulder blades and feeling it a little in the lats. Pay attention to form here and keep the shoulders as parallel to the machine as you can, too much rotation on the shoulders will lose the emphasis on the back muscles. Be strict and hit this one hard, load those plates onto it! I hit 5 sets of 15 reps each side.

 

Weighted Wide Pull ups

Wide grip pull ups are a superb exercise for building your wings, aka your lat muscles. I used a 10kg dumbbell which I place between my legs and aim for 10-12 reps with this and then drop it and go for 5-8 bodyweight pulls. Perform 5 sets again of this amount of reps and move on...

 

Bent Over Row

Load up an Olympic bar with some heavy plates, for me it is 100kg and aim for 15 reps over 5 sets. On the 5th set you can do a fatality set and drop weights off to increase the burn within the muscles of your back, biceps and forearms. In total you will likely perform around 100 reps just on this exercise alone, hit it hard and remember to stay strict with your technique.

 

Seated Close Grip Pulldown 

By this point you should be feeling it but before you can rest completely there are a couple of exercises left to perform including this one, the seated close grip pulldown. Simply attach two handles to the lat pulldown, stay seated and then pull it down to the top of your chest. This exercise is another one which is great for your upper back muscles. Hit 5 sets of 15 reps again...

 

Dumbbell Pullover Finisher

Finish with a dumbbell pullover exercise that is going to leave your lats feeling on fire!! Simply find a bench and get a heavy dumbbell that will test you for the last 5 sets of this workout. On the final set do a drop set with 3 other dumbbells and really up those reps as you lighten the weight, make every set count.

Session complete! Let me know what you think...

About the Author

Job Role Nutritional and Fitness Advisor Qualifications Premier International Diploma in Personal Training, Nutrition and Sports Massage Therapy Scott has always been active growing up being involved in different sport teams and individual sports such as boxing and Jiu Jitsu. It wasn't until Scott dislocated his left knee during a Jiu Jitsu Competition when he developed a new passion which was going to the gym. Scott studied an International Diploma in Personal Training, Nutrition and Sports Massage Therapy which he has used for over 8 years in the Fitness Industry. Scott has been successful in his field in the UK and in other countries of the world. He has helped many people achieve their goals in Fat Loss, Weight gain, Hypertrophy and other areas of Health and Fitness. Scott is very passionate and is a big motivator who is going to provide you with expert advice and looks forward to helping you with your goals. There is more to see of Scott as he will be competing in Fitness Modelling competitions this year and next so keep a look out for him.
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