8-Week Back Blast Workout

Blast your back with this back workout and experience some serious back gains! This comprehensive workout hits every muscle in the back for optimal growth!

Workout Description

Do you have the type of physique that turns heads, or are you still wondering what muscles you should work on? If it is the latter, you need a back workout that is impressive from all angles.

While shoulders, biceps, legs, and even abs get a hard time, the back alone receives the nod for a great physique. Whether someone is turning around, standing, or even trying to lie down, the back always looks imposing and demonstrates what hard work can do for you in a visual form. This workout allows the back to be revealed with full potential and will grow each muscle it touches. This program will help you make progress quickly, and the end results will generate enough growth that you will be ready to compete with any back in sight.

If that sounds like your thing and don't worry about just aesthetics, this routine will also help with strength gains. As you become more skilled in these exercises, you're going to notice improvements not just in back but also lifting heavier weights and targeting more reps.

Technique and control are essential as you will be using a mind-muscle building approach for your new back workout routine.

A Point About Straps

When it comes to workouts like this, there's always a debate about whether you should use straps or not. For a fuller pumped session, I'm in favor of them.

The focus of this routine is bodybuilding – sculpting the muscles. Your grip should be solid, but you want to work your lats. If strength is a priority for you, we'll give another time.

Stimulation or Annihilation?

Let's talk a little more about this workout program – it is not a program that should reach failure. End each set when you feel that you hit the full set. If you have more than two reps left, stop, or rather, you are about to go past failure.

It is centered on the full range and there will be more reps to gain the benefits of the muscles.

Assisted Pullup

In some shape or form, each trainee has the ability to do pullups or chin-ups. Maybe you can't do any pullups at all or have to use the assistance. My recommendation is to find every movement to progress towards an unassisted pullup because you’re going to see it creating a strong base.

You're using this as a warmup or preparing the body for what's to come. The shoulder, triceps, pecs, biceps, and the rear delts are involved to show stamina and upper body power.

Secondly, you need to train the arms directly. If you can pull up with your body weight, start with a narrow grip, stabilize your shoulders, pull the traps, and bring them towards the floor for stability. Add weight if needed to get this benefit. If you put a controlled manner into the lat spread, the back works better. The lats should be wider and more defined and sculpted into the best possible point for the lats.

One Arm Machine Row

You need to work one side at a time to focus on proper form and symmetry. One arm rows are a key factor for that. Normally, you might get the dumbbell version here, but the machine serves a different purpose. It's a full range motion to squeeze with the rear and achieve the better contraction of the muscles.

I want you to understand this method as part of this, if you use a full range of motion, you can work the full muscle group. This exercise works for individuals working with strict form and makes this a must-have.

T-Bar Row

Moving on, next you see the T-Bar movement. Another classic staple, and the emphasis is on widening the lats. This is one of those exercises where the load doesn’t just go directly to the upper lat, it goes lower to carry with a wider mechanical grip which pulls out the muscle under the lats, and in front of the lats. For modifying, go with shoulder-width and using a pronated grip for even more growth.

When you pull the weight in, hold for three seconds before lowering it back down. To go higher helps extra building width and thickness but gives the back more muscular stability and larger shoulder expansion. The lower lats should be emphasized and work to achieve the overall development as one gains higher mass in the last set.

Perform sets and reps that will achieve the best gains for hypertrophy. Depending on your level, 10-12 reps with no rest between sets should be enough to keep you warmed up and prepared for the final set.

Pull Over

Now we have arrived at the pull over. Back lifters enjoy the pull over’s classic benefit. When the exercise started, the lats, chest, and upper arms would be one of the first movements to help with back strength. The stretch is the main reason we add it in.

Whether you perform it with a dumbbell or barbell, the pull over allows the upper body to have a full stretch and stronger involvement with the chest and shoulders. For best results, we’ll use the dumbbell. When you complete, add another set of 10 reps, and all that mind muscle connection will happen to the end.

Low Back Extension

Finally, to finish this out we have the low back extension. For those without, pay attention here as this involves more involvement of the lower back, you should train to feel the floor as you do the rep and build to push with a bunch of resistance. Go slow and stay under control of the entire movement.

When adding weight, it allows you to perform reps at a consistent pace. At this point, you should feel good on your rep range and complete each set without dropping below a set number. If needed, have another one added to the end for more reps.

Workout Routine