Henrik's Big Back Lat Workout

MASS BLAST #2

Ok folks, here's my favorite Mass Blast Back workout. It's a high volume routine with basic exercises, designed to put slabs of muscle on your outer and lower lats. The routine combines Dave Draper's advice with my own personal experience.

The workout:

Straight sets (rest 1 1/2 minutes between sets)

Lat-pulldown to the front (wide parallel grip), 4 sets of 12, 10, 8, 6
T-bar rows, 4 sets of 12, 10, 8, 6
One arm dumbbell rows, 4 sets of 10, 8, 6, 6

Superset (rest 1 minute between each superset)

Incline pulley rows, using v-handle, 4 sets of 10, 8, 8, 8
supersetted with
Dumbbell pullover across bench, 4 sets of 10, 8, 8, 8


Deadlifts (done either after back or after leg workout)
Alternate these 2 routines:
4 sets of 10-12 reps using medium weight or,
5 sets of 12, 10, 6, 4, 2 using heavy weight for power

Remarks:

Remember to FEEL your back muscles work on all exercises. If you can't feel your back muscles working, you're using too much weight. This is bodybuilding, not weightlifting. The purpose here is to get the back muscles to do as much work as possible, not to lift as much weight as possible. It's two different things. And always be in control of the weight on the negative part of the movement, never just drop the weight.

On the straight sets, increase the weight on each set. Go heavy, but never at the cost of correct exercise form. A little bodythrust on the last couple of reps is ok.

On the supersets only increase the weight between the first and the second set. Use the same weight on sets 2-4.

At the end of this routine you will have a fantastic pump all over your back.

Hope you like it!

Henrik "The House"