This full body workout emphasizes back development, specifically the lats and traps, by prioritizing them at the beginning of the session with slightly higher volume. This routine is part of a five-day high-frequency training split.
We start with three sets of six reps of weighted pull-ups, aiming for an RPE (Rate of Perceived Exertion) of 8. Adequate warm-up is crucial, especially as this is the third consecutive day of back training. Begin with a controlled set of bodyweight pull-ups, followed by a weighted warm-up set before progressing to the working sets. Maintain consistent lifting tempo throughout, ensuring rep six looks as controlled as rep one. Adjust weight if necessary to maintain proper form. Consider incorporating inter-set stretching, holding a lat stretch for 20-30 seconds at a 7/10 intensity between sets.
Next are three sets of 10 reps of humble rows with an RPE of 7 or 8. Prioritize controlled execution over weight, focusing on limiting momentum and cheating. Drive your elbows straight out to the sides to emphasize the mid-traps and rear delts. Use a bench height that positions your torso parallel to the floor and consider using knee sleeves or a towel for cushioning.
We then move on to three sets of 15 reps on the leg press. This exercise focuses on feeling the quads contract while moving the weight. High-rep work builds work capacity and contributes to hypertrophy, even if mechanical tension is the primary driver. Maintain constant tension, avoid locking your knees at the top, and position your feet lower on the platform for quad focus. For glute emphasis, use a wider stance, higher foot placement, and flared toes.
Weighted Pull-Ups
Four sets of eight reps of standing calf raises follow. Maintaining straight legs is key, whether done standing or as supersets with leg press using toe presses. Lock your knees by flexing your quads and pause at the bottom of each rep to fully engage the calf muscles.
After calves, we perform three sets of 10 reps of cable upright rows using a rope attachment. This exercise efficiently targets the side delts and upper traps. Initiate the movement by sweeping the weight outwards like a lateral raise while pulling the rope apart, then squeeze the traps at the top like a shrug. Keep the range of motion below 90 degrees to minimize potential shoulder strain.
Humble Rows
Finally, we finish with three sets of 10 reps of hammer curls. These effectively target the brachioradialis, brachialis, and biceps, contributing to overall arm development. Grip the dumbbell in the middle of the handle to maximize forearm involvement. Aim for failure on these sets as the heavy back work is complete, minimizing concerns about recovery interference.
Cable Upright Rows
This comprehensive back-focused full body workout offers a balance of strength and hypertrophy training, maximizing muscle growth and overall fitness. Remember to prioritize proper form and adjust the weight as needed throughout the workout.
