The Toughest Back Workout Ever!
If you’re looking to gain a serious physique or be untouchable in your respective sport, you got to put yourself through hellish workouts. You’ve got to train harder than the next guy. You’ve got to push yourself in ways you never thought possible. You’ve got to push yourself to limits beyond what you’re used to, beyond what you’ve been capable of, both physically and mentally. It’s got to be so demanding that you can’t breathe. It’s got to be so taxing on your body that you can’t walk the next day. Bottom line is you’ve got to test yourself. Test your inner limits.
Here’s the workout that will put you through hell. Here’s the workout that we’ve all been waiting for. It's an absolute badass lift that will leave your lifting partner in the dust. But it’s going to require some serious hard work out of you for an hour and a half. It’ll test your power. It’ll test your strength and it will test your cardio. Now all workouts should do that, but this one is different. This one will test your determination. It will test your will to succeed. It will test both your physical and mental capacity to handle anything that comes your way. This workout I give you will test your ability to get through life, without whining and muttering along the way.
Because if you can survive this, what can’t you survive? If you can survive this, you can handle anything that comes your way. If you can survive this, you can finally call yourself a man. Because if you can survive this, you can rightfully call yourself a Muscle Prodigy.
In order for it to be a balls to the wall workout you must appropriate the weights accordingly judging from your max deadlift-all reps stay the same. Push yourself to the absolute limit on this one because in the game of life, we may not get a second chance to do it over again!
For each set within each exercise, rest 45 seconds max in between set. Between each exercise, rest 1 minute 30 seconds max (this should allow for the extra time it takes to walk over to the next exercise and set it up)
You can only use straps/chalk/hooks for your 3 heaviest sets of the deadlift and no other exercise
Note: The following back workout is for a 195 pounder whose max deadlift is 525 pounds. Adjust the weights accordingly.
Warm-up: 5 min. jog to get the blood flowing
Warm up Sets- 45 lbs. x 15 reps, 135 x 15, 135 x 15, 185 x 12, 225 x 12, 315 x 10
Working Sets- 405 x 10, 455 x 4, 455 x 4, 405 x 8, 315 x 10, 225 x 20
Working Sets- 15 reps, 15 reps, weighted 45 lbs. x 10, weighted 45 lbs. x 10, 15 reps
One-Arm Bent-Over Dumbbell Rows Johnnie Jackson style: (variation w/ other elbow resting upon forward knee)
Working Sets- 75 lbs. x 25 reps, 135 x 15, 135 x 15, 150 x 12, 150 x 12, 100 x 20, 80 x 30
Bent-Over Barbell Row:
Working Sets- 165 lbs. x 15 rep, 165 x 15, 185 x 12, 205 x 10, 135 x 20
Working Sets- 45 lbs. x 20 reps, 90 x 12, 90 x 12, 135 x 4-6, Drop-set (no rest in between weight changes-have a partner do it for you) =135 x 6, 90 x 10, 45 x 15
Wide-Grip Lat Pull-down Superset w/ Reverse Close-Grip Lat Pulldown: (do a set of each with no rest in between and then rest 45 secs in between each superset)
Working Sets- 180 x 8, 180 x 8, 170 x 12, 150 x 15, 100 x 25, 100 x 25
Seated Cable Row: (slow movement- 3-5 secs each on both positive and negative portions of repetition with tight squeeze to increase blood flow to the muscle)
Cool-Down Sets- 100 x 15, 80 x 25, 80 x 25
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Date Published : 2010-05-04 12:22:57
Written By : Jaret Grossman
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