Welcome to my Saturday back day recap!
Below, Ill walk you through each exercise, the sets, the reps, and weight i used, plus a bit of insight into why i chose these movements. This session was all about hitting the posterior chain HARD! Especially the low back and lats, and ensuring to save just a little gas in the tank for biceps. Lets dive in!
Deadlifts
Sets & Reps: 5 sets/ 17 reps — Volume 5.3k lbs
135lbs x 12 reps
225lbs x 5 reps
275lbs x 3 reps
315lbs x 3 reps
365lbs x 1 rep
320lbs x 5 reps
320lbs x 5 reps
Why I deadlift— Deadlifts are the cornerstone of any serious back workout. They use the entire posterior chain. Glutes, hamstrings, etc. while engaging the core. I like to focus on smooth, controlled reps at lighter weights before hitting those heavier sets.
Lat Pulldowns
Sets & Reps: 2 sets/ 19 reps— Volume 3.2k lbs
100lbs x 10 reps
170lbs x 10 reps
170lbs. x 9 reps
I use a supinated (underhand) grip to shift some focus into the biceps but still emphasizing the lower lats. A great Variation to help develop width and thickness in your back!
At this point my back is fully “warmed up” I’m no longer wasting any time or energy with lighter sets. All my sets are working sets.
Pendlay Row
Sets & Reps: 3 sets/ 15 reps— Volume 2k lbs.
135lbs. x 5 reps
135lbs. x 5 reps
135lbs. x 5 reps
This was my first workout incorporating this movement. Penlay Rows start from a dead stop on the floor, removing any momentum and forces your back to do ALL the work. Ill be using a wider grip to target mid/ upper back intensely. I cannot overstate how good these feel, and believe me when I say they will build extremely explosive pulling power when properly executed.
Dumbbell Row
Sets & Reps: 2 sets/ 18 reps— 2.9k lbs.
80lbs. x 10 reps
80lbs. x 8 reps (These are 0-1 RiR sets.)
I’ve been running these for the past month (Lats are my focus lately.) Single arm to address any strength imbalances, and allowing for DEEP stretches and stronger mind muscle connection. *Tip— a slight twist in your spine towards the top—squeeze some juice out of those final HARD reps.
Incline Dumbbell Curl
Sets & Reps: 2 sets/ 24 reps— Volume 1.2k lbs.
25lbs. x 12 reps
25lbs. x 12 reps
I always add some intentional arm work, one for the stretch and promote even more muscle growth. Second for THE PUMP— You should look and feel like you worked out at the end of your training sessions! Incline dumbbell curls will forever be in any program I write for myself or anyone else for that matter. Control that negative portion of the lift for maximum tension.
Grip screaming, lats firing, and every muscle fighting to hold the line. Would I win? Not a chance. But I’d sure as hell TRY!
This back-focused workout took just over an hour and delivers a solid mix of heavy compounds and targeted accessory work. I ramped up the weight on deadlifts and Penlay rows to push myself on the “big lifts” while the Lat pulldowns and DB rows provided high-volume work.
Thanks for reading, and i hope you enjoyed this breakdown of my Saturday back day! If you have any questions feel free to drop them in the comments below. Always remember to adjust the weights and reps based on your goals and fitness level.
Stay strong.
-Noah