This workout targets the back, biceps, and rear deltoids for optimal muscle growth. It’s designed for intermediate lifters hitting each muscle group twice a week, following a push-pull-legs split. This routine emphasizes mind-muscle connection and eccentric contractions for maximizing hypertrophy.
We’ll start with two light warm-up sets of lat pulldowns for 15-20 reps to prepare the lats. These sets primarily focus on loosening up the muscles and increasing blood flow.
Our first working exercise is an eccentric accentuated lat pulldown for three sets of 8-10 reps. Research suggests no significant difference in lat activation between pulldowns and pull-ups. Therefore, this routine incorporates pulldowns for focused muscle activation and higher rep ranges, while pull-ups are recommended for strength-focused workouts. The key to this exercise is a controlled 3-4 second negative phase. Focus on actively engaging your lats as they stretch during the eccentric contraction, resisting the weight as it moves up. This emphasizes the mind-muscle connection, crucial for hypertrophy, particularly in isolation exercises.
Next, we move to the chest-supported T-bar row with a band, performing three sets of 10-12 reps. Rows are a cornerstone of back training, effectively targeting both traps and lats. The chest-supported variation minimizes lower back fatigue, allowing for greater focus on the back muscles. Adding a band alters the resistance curve, emphasizing the top portion of the movement and increasing trap engagement. This unique loading pattern challenges the back muscles in a novel way, potentially leading to greater muscle growth.
Chest supported t-bar row
To add more back volume, we’ll perform two sets of 12-15 reps on the machine lat pulldown. This exercise helps address muscle imbalances by focusing on each lat individually. Start with your weaker side, concentrating on a full range of motion and a consistent elbow bend.
The back portion of the workout concludes with a modified kneeling cable pullover for three sets of 15-20 reps. Using a long rope (or two ropes) maximizes the range of motion, engaging the lats through a full 180 degrees. Start with a forward lean and gradually straighten your posture as you pull the rope back, further stretching the lats and improving the strength curve. Some triceps activation is normal in this exercise due to their involvement in shoulder extension.
Kneeling Cable Pullover
Moving on to upper traps, we’ll perform three sets of 12-15 reps of snatch-grip shrugs. The wider grip and abduction of the arms maximize activation of the upper trap fibers, working both scapular elevation and upward rotation.
For rear delts, we have a reverse pec deck superset, consisting of two variations performed back-to-back. The first part focuses on rear delt activation with protracted shoulder blades and a slight forward lean, aiming for 12 reps. Immediately following, switch to a trap-focused variation with retracted shoulder blades and a more upright posture for as many reps as possible. This superset approach fatigues the rear delts thoroughly, maximizing muscle growth.
Reverse Pec Deck
Biceps training begins with enhanced eccentric EZ bar curls for three sets of 10-12 reps. Either have a training partner apply resistance during the eccentric phase or simply double the duration of the negative. This technique enhances work capacity and muscle activation.
Lastly, a dumbbell curl tri-set finishes the workout, performed for two sets. This sequence includes 12 reps of reverse grip curls, 10 reps of hammer curls, and 8 reps of supinated curls. This pre-exhausts other elbow flexors, allowing for greater biceps activation during the final supinated curls. Focus on gripping the dumbbells tightly during reverse and hammer curls, and curl the weight in an arc during supinated curls to increase biceps tension.
Dumbell Curls
This workout program provides a balanced and effective approach to building muscle in the back, biceps, and rear deltoids. Remember to adjust sets and exercises based on your individual experience level.
