Posts Tagged ‘back’

Welcome to the Jacked Back Trainer. Here you will find some killer back workouts that will help you put on size, burn fat and build a massive, cobra-like back. I love to use various methods to keep the muscle guessing and working harder to adapt = GAINS GAINS GAINS. You think you’re ready?! Add these workouts into your routine and start seeing some real results!

Workout #1 

Rest between 60-90 seconds unless otherwise stated.

  • Superset: (A) Lat Pulldown  4 sets of 12, 10, 8, 6 {Increasing weight with each set}      (B) Wide Grip Pullups 4 sets to failure
  • Superset: (A) Bent-Over Barbell Row 4 sets of 6, 8, 10, 12 (Decrease weight as you rep up(B) Standard Pullup 4 sets to failure
  • Superset: (A) Reverse Close Grip Lat Pulldown 4 sets of 10 reps (B) Close Grip Pullups 4 sets to failure
  • Superset: (A) Deadlifts 3 sets of 8,6,4 (B) Pullups (*Change hand grips every set3 sets to failure

 

Workout #2 

Rest between 60-90 seconds unless otherwise stated.

  • Wide Grip Pullups 4 sets of 10 {The set isn’t over until you’ve hit 10 reps. Use the rest-pause technique if necessary}
  • One-Arm Dumbell Row 3 sets of 8,8,8 {Triple dropsets;Go heavy and hit 8 reps, then grab a weight 20-25 lighter and hit another 8, then rep another 8 with a weight 20-30lbs lighter then previous}
  • T-Bar Row 50 reps {Pick something that you can perform at least 25 reps with then use rest-pause to get to the 50. Take as many breaks as necessary and move on to the next exercise only after completing all 50}
  • Superset: (A) Machine Hi-Row 3 sets of 15,10,5 (B) Machine Low Row 3 sets of 15,10,5 {Increase weight as reps decrease}
  • Hyperextensions 3 sets of 12 reps

 

Workout #3

Rest between 60-90 seconds unless otherwise stated.

  • Pullups 4 sets of 10 reps {Change your hand position after each set; E.g. Wide Grip, Close-Grip, One Arm, Behind the Head}
  • Superset: (A) One-Hand Cable Row 3 sets of 8 {Slide the cable to the lowest height setting, grab the handle and with bend knees and straight back, pull your hand back towards your body with your elbow as close to the body as possible} (B) Rope Row 3 sets of 8 {Slide the cable to waist height, attach the rope attachment, and pull the weight back with your arms separating the rope and hugging your body}
  • Close Grip Lat Pulldown 3 sets of 30, 20, 10
  • Deadlift 50 reps {Pick a weight that you can complete 25 reps, and use rest-pause technique to hit all 50 reps}

Workout #4

Rest 90 seconds for exercises with 10 sets, and 60 seconds for assistance work. Choose a weight you can do 20 reps for a set with and stick with that for all 10 sets. Do not go to failure, you’ll get there as the sets go on.

  • Bent Over Barbell Row 10 sets of 10 reps
  • Seated Row 10 sets of 10 reps
  • Wide-Grip Pullups 3 sets of 10-15 reps
  • Deadlift 3 sets of 10-15 reps

 

Workout #5

 Rest between 60-90 seconds unless otherwise stated.

  • Romanian Deadlifts 4 sets of 10 {Add weight with each set}
  • Pullups 4 sets to failure {1 minute rest between each; try to new variation of the pullup for eact set, e.g. Muscle Up, One-Arm, Close Grip, Wide Grip}
  • Bent Barbell-Row 3 sets to failure
  • One-Arm Dumbell Row 4 sets of 10 reps {Keep weight the same}
  • Seated Rope Row 4 sets of 10 reps {Keep weight the same}
  • High Cable Row 4 sets of 10 reps {Attach a wide grip handle to the lat pulldown station. Grab the bar, step back and put a foot onto the platform used to secure the legs when performing pulldowns. Row the bar towards your chest, the cable should be coming towards your chest diagonally if you’re doing it right! Increase the weight with each set}
  • Medicine Ball Hyperextensions 3 sets of 10 reps 

Welcome to the Muscle Anatomy Series; a six part series with focusing on a the anatomy of a specific muscle group in the body. This series will give you a better understanding of each of your muscles and trust me when I say this, it will help you out so much when it comes to training. How so? Knowing the different parts of a muscle allows you to choose specific exercises that target it, which will help you build complete muscle-specific workouts. Sounds pretty sweet right?! It is, now go grab your reading glasses and sip some protein, here we go!

In weight training, the body is broken down and separated into a series of muscle groups. These muscle groups represent all the muscles that are on the body, they are:

  1. Chest
  2. Back
  3. Shoulders
  4. Arms
  5. Abs
  6. Legs

Many beginners and intermediates generally stick with this series of muscle groups, however advanced weight trainers, bodybuilders and competitors go even further and break down some muscle groups into their specific muscles.

The list below is the typical breakdown of muscle groups for a competitor or seasoned lifter:

  1. Chest
  2. Back
  3. Traps
  4. Shoulders
  5. Abs
  6. Biceps
  7. Triceps
  8. Quadriceps (known as Quads for short)
  9. Hamstrings (known as Hams for short)
  10. Calves

As you can see, seasoned lifters and competitors like to break down the body into such detail because in competition, each muscle is judged both for its individual condition and how it compliments the body as a whole. If the biceps are ripped and peaked, but the triceps are lacking, chances are points will be lost, so it’s crucial to have such attention to detail, however for the majority of readers who are just looking to get in shape, don a nice six pack or flat stomach and have a kick ass body, we’ll use the original six as our reference points.

So without further a due, click here to find out about the chest!