Jan 16, 2011

The back workout

One of my friends at misc asked about my Back workout. Here it is. I train deadlift on my legdays so all I'm really doing on backday is several pulling exercises.

I always start out with chins. Chins is done in two different ways. Hi-rep or low-rep. If I'm doing hi-rep, I do four or five sets ow 15-30 chins with bodyweight. If I work low-reps, the routine is 3-4 sets with 60-110 pounds added weight. On the last two sets I often throw in a drop-set by just dropping the weight and finish of with bodyweight.

After that I alternate between horizontal and vertical pulling exercises and some pullovers, machine or cabel, wide cobra and one armed exercises. Rep-range is 10-12 but I often build up the sets by adding plates. Let's take T-bar rows. I start out with 12x200 pounds, then 12x220, 10x240 and 8x260. I try to have a good variation each time for my secondary exercises.

A typical back workout will look something like this:

Chins - 10xBW, 10xBW+40lbs, 8xBW+50lbs, 7xBW+60, 6xBW+70lbs, 5xBW+80lbs
T-bar row - 12x200lbs, 12x220lbs, 10x240lbs, 8x260
Pulldown - 12x200lbs, 12x200lbs, 10x220lbs, 8x240lbs
Cable pullover - 12x80lbs, 12x80lbs, 12x80lbs
Rack chins - max reps for 3 sets (don't give up, you can always do one more...)

Chins heavy - http://www.youtube.com/watch?v=VGd5fE192eY
Chins easy - http://www.youtube.com/watch?v=EYe-3kkqJFg
Chins wide - http://www.youtube.com/watch?v=IvYOT-EImgw
Barbell row - http://www.youtube.com/watch?v=mVV4DKLp5C8
T-bar row - http://www.youtube.com/watch?v=XgfXDj_2HtM
Cable row - http://www.youtube.com/watch?v=BQhm1hbnkhg
Dumbbell row - http://www.youtube.com/watch?v=R-2P1bcO_VQ
Pulldown v-grip - http://www.youtube.com/watch?v=jt8c3Yqp-xU
One-arm pulldown - http://www.youtube.com/watch?v=8SBqBZy44E8
Power-ups - http://www.youtube.com/watch?v=-aQMG4jA6tc
Wide Cobra - http://www.youtube.com/watch?v=A7eZQh9LoF0
Cable pullover - http://www.youtube.com/watch?v=jF8GMpwS3Ss
Lying cable pullover - http://www.youtube.com/watch?v=pBFFfIxVexw
Lying barbell row - http://www.youtube.com/watch?v=c7PAb7_p-8I
Machine pulldown - http://www.youtube.com/watch?v=lmBHbTRmPQk
Horizontal row - http://www.youtube.com/watch?v=3xBfJo-BAhg
One-arm cable row - http://www.youtube.com/watch?v=eFWWoCu9ZHw
Rack chins - http://www.youtube.com/watch?v=7ATXmNN92mY


  1. wide cobra looks interesing, is it more a finishing move for lats?

  2. Yes it'sa finishing move for the lats. Really isolates the lats when you get it right!

  3. Yeah, haven't heard of some of these but i'll be trying some of them.

  4. Hi Viktor! Good luck. Good to try new stuff...

  5. Hey, why don't you do deadlifts? :o

  6. Yes, my fine sir. I have also wondered uppon this.
    Your weightroutines are quite extraordinary, but why don't you deadlift?

    Are you a gayboy? :(