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Explosive Back Training Supersets – Back Workout for Mass Ever

4 Back Workout Supersets to Grow Your Back to Colossal Proportions

The Explosive Back Training with Supersets – Best Back Work Out Ever is a series of 4 supersets, each with 3 exercises to help you obtain a bodybuilder back. In each superset the 3 back workout exercises are to be performed back to back with minimal to no rest in between. Each superset varies from back workouts with dumbbells, row exercises and barbell back exercises. To completely fatigue the muscle group it is suggested to perform three sets of the full routine with the following rep range(s):

  • Set #1 – 15 reps*
  • Set #2 – 12 reps*
  • Set #3- 10 reps* (optional 1 increment drop set)

*Choose a weight that you expect to reach failure with on the prescribed number of reps

Best Back Work Out Ever – The Workout Plan

Superset #1

Wide Overhand Grip Pull-ups s/w Wide Straight Arm Pull-downs s/w Wide Grip Lat Pull-downs

Explosive Back Training with Supersets – Best Back Workout Ever - Wide Overhand Grip Pull-ups - Superset #1 - Best Back Workout

Superset #2

Shoulder Width Neutral Grip Pull-ups s/w Narrow Grip Straight Arm Pull-downs s/w Seated Row w/ Rope

Explosive Back Training with Supersets – Best Back Workout Ever - Shoulder Width Neutral Grip Pull-ups - Superset #2 - Best Back Workout

Superset #3

Incline Bench Wide Overhand Barbell Rows s/w Incline Bench Dumbbell Rows s/w Cable Cambered Bar Rows

Explosive Back Training with Supersets – Best Back Workout Ever - Incline Bench Wide Overhand Barbell Rows - Superset #3 - Best Back Workout

Superset #4

Barbell Deadlifts s/w Dre Rows s/w Unilateral Dumbbell Rows

Explosive Back Training with Supersets – Best Back Workout Ever - Deadlifts - Superset #4 - Best Back Workout

Best Back Workout Ever – The Workout Plan

*NOTE: s/w = superset with

WARNING: The Explosive Back Training with Supersets is not for the faint of heart – be sure you are an intermediate to advanced weight trainer and have ample rest to recover from this extreme amount of training.

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Training Plan

4 Supersets to Grow Your Back to Colossal Proportions

This back workout for mass is a series of 4 supersets, each with 3 exercises. In each superset, the 3 exercises are to be to back with minimal to no rest in between. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range(s):

  • Set #1 – 15 reps to failure*
  • Set #2 – 12 reps to failure*
  • Set # 3 – 10 reps to failure* (optional 1 increment drop set)

*Choose a weight that you expect to reach failure with on the prescribed number of reps.

Supplementation

The Workout Plan

NOTE: s/w = superset with

Superset #1

Wide Overhand Grip Pull-ups s/w Wide Straight Arm Pull-downs s/w Wide Grip Lat Pull-downs

Superset #2

Shoulder Width Neutral Grip Pull-ups s/w Narrow Grip Straight Arm Pull-downs s/w Seated Row w/ Rope

Superset #3

Incline Bench Wide Overhand Barbell Rows s/w Incline Bench Dumbbell Rows s/w Cable Cambered Bar Rows

Superset #4

Dead Lifts s/w Dre Rows s/w Unilateral Dumbbell Rows

WARNING: This workout is not for the faint of heart – be sure you are an intermediate to advanced weight trainer and have ample rest to recover from this extreme amount of training.

Last Word:

Last Word: The back is made up of many upper body muscle groups that need a regular back workout routine to increase muscle growth, shoulder muscle endurance with targeted shoulder exercises, range of motion in your shoulder blade and erector spinae.  Some good exercises to consider are row variations and row exercises like barbell rows, inverted rows, dumbbell rows, pendlay rows, and seated cable rows with underhand grip using light weights then inverted rows, lat pulldowns and bent over rows for extreme muscle building.

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