I would like to share with you what I am currently working on by posting my current workouts. I have titled this program “Turn Up The Volume” as I am trying to attain lean muscle mass and strength following an 8 week bulking program. Below is a back workout I did this week. I did not post weight/resistance as that is subjective to each individual. The goal here is to get all of your reps in, while lifting the heaviest weight you can for that rep range. You should be fatiguing at the end of each set to where you could not perform another clean rep if your life depended on it. If you go too heavy and can’t finish the set with that weight, quickly grab a lighter weight and get those reps in before you recover! Rest about 1-2 minutes between sets. Enjoy! 👍
Turn up the Volume / Back Day
- Pull Ups 4×10 (4 sets of 10 reps)
- Cable Fore Grip Row 4×12/10/10/8 ( 4 Sets, set 1 – 12 Reps, set 2 & 3 – 10 reps, set 4 – 8 reps )
- Cable Reverse Grip Row 4×12/10/10/8 ( 4 Sets, set 1 – 12 Reps, set 2 & 3 – 10 reps, set 4 – 8 reps )
- Cable Neutral Grip Row 4×12/10/10/8 ( 4 Sets, set 1 – 12 Reps, set 2 & 3 – 10 reps, set 4 – 8 reps )
- Shrugs 3×20 with 10 second isometric hold on last rep ( 3 sets of 20 reps )
- Reverse Fly Machine or bent over with dumbbells 3×12 ( 3 sets of 12 reps )
- Scapular rows with cable 3×12 ( 3 sets of 12 reps )
- Lumbar extension on glute and hamstring machine 3×10 ( 3 sets of 10 reps )