This week my training partner and I decided to take a break from our structured workout program and go with a more intuitive training approach. Here’s a behind the scenes look at the Beast Mode Back Workout we did today…
Deadlift
6-8 reps
4 sets
90 seconds rest between sets
I frequently include Deadlifts in my back workouts. They’re great for the traps, lats, lower back, glutes, and hams… basically your entire back side!
Our legs had just recovered from the abuse we put them through a few days ago… and it felt great to give them a little extra attention today… even though the intent was to hit my back/traps.
By they way… check out the crazy muscle striations on the long head of Rick’s triceps! Not bad for a 50 year old 😉
Shrugs
12-15 reps
3 sets
60 seconds rest between sets
I typically save Shrugs for the end of a workout, but since we were training intuitively today, it struck us to do Shrugs after Deadlifts since our traps were feeling all fired up!
We opted to use the Trap Bar for shrugs which made it kinda fun (in a sick way), because we basically had to do a Deadlift to get the weight up to the starting position.
Chin-Ups (weighted)
6-8 reps
3 sets
60 seconds rest
Chin-ups are another staple in my back workouts…
…and we’re talkin’ bout full range of motion Chin-ups… fully protracting the shoulder blades and retracting them at the beginning of the movement.
This begins the movement by engaging your traps and lats… instead of your biceps.
…None of this partial 1/4 range of motion crap I see so many guys performing in the gym.
You’re leaving a great deal of results on the table when you do partial reps. Work those lats through the FULL range of motion!
Seated Rows (narrow grip)
8-10 reps
3 sets
60 seconds rest between sets
At this point in the workout we were debating about what type of row we wanted to perform.
…and since we hadn’t done Seated Cable Rows in the past 8 weeks we felt it would be a great option for us.
Again, we make sure we begin the movement by engaging the back muscles with a shoulder retraction. This is only possible if you allow your shoulder blades to fully protract (stretch) when returning the weight to the starting position.
Nice tall posture with a slight arch in the back and chest up.
Chest Supported Dumbbell Row – superset with – Dumbbell Pullover
8-12 reps
3 sets
30 seconds rest
We finished off the Beast Mode Back Workout with a superset between Chest Supported Dumbbell Rows and Dumbbell Pullovers.
I really enjoyed this combo… especially the great stretch you feel on the Dumbbell Pullover.
Rick prefers to keep his butt up for the Dumbbell Pullover, but I prefer to drop it closer to the floor. I find a get a much better stretch in my lats and traps with my butt down.
I finished off with some abs and calves…
Abs Triset:
Hanging Knee Raises
Cable Crunch
Spidermans
For calves I did high reps of Single Calve Presses on the leg press machine.
Total workout time was 65 minutes. You could make it shorter by reducing the rest period if you wish.
Some experts claim that training longer than 30 minutes ages you faster and makes you fatter…
…Well as you can see that’s definitely not the case with Rick and I. Rick is 50 and I’ll be 38 at the end of this month.
Our workouts average anywhere from 45-90 minutes… and we’re in the best shape of our lives.
Next week we’ll be back to a structured workout. It’s not very often you see our workouts made up of mostly straightsets. We typically prefer to include a variety of training protocol such as supersets, dropsets, 8×8, etc.
I hope you enjoyed this behind the scenes look at our Back Workout today.
Kick butt you BEAST!
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant is a Certified Fitness Consultant and Elite Natural Bodybuilder with the UFE.
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