Complete This Double Back Workout


The back is such a large muscle group that sometimes it requires additional punishment to make it grow. From time to time I like to double up on training in the same week to ensure I crush every fiber from the top of my traps right down to my erectors. I divide the carnage into two entirely different workouts performed five days apart. Follow my lead to experience complete muscle destruction!

Workout A

This workout is going built around intense heavy lifting using basic compound exercises. There’s nothing pretty about this, which is just the way I like it!

Exercise A) Deadlifts 5 X 8-10 reps

Exercise B) T-Bar Rows 4 X 10-12 reps

Exercise C) Single Arm Dumbbell Rows 4 X 10-12 reps

Exercise D) Pull Ups 4 X failure

This workout is about the weight as much as anything else, so take two minutes between sets to let yourself recover enough before starting the next set. Be explosive, powerful and dominating with your form but don’t allow momentum to kill the muscle tension.

Workout B

This workout is the exact opposite of the first one; there’s far more intensity with less rest, more volume, and supersets to invite pools of lactic acid into the muscle. The pain will not ease as the sets go by so buckle up; it’s going to be a bumpy road!

Super Set 1) Seated Cable Rows & Cable T-Bar Rows 15-20 / 15-20 reps X 4

Super Set 2) Bent Over Smith Machine Rows & Bent Over Dumbbell Rows 15-20 / 15-20 reps X 4

Super Set 3) Rack Pulls & Hyper Extensions 15-20 / 15-20 reps X 4

Super Set 4) Close Grip Pulldowns & Straight Arm Pulldowns 15-20 / 15-20 reps X 4

This workout is about tempo, intensity and blood flow. There are only sixty seconds allowed between every superset. Yes, this is grueling, but that’s why you’re here—to evolve, not complain! You will definitely need wrist straps for this workout because the pump in your forearms will be intolerable.


Please be aware this is going to crush your resolve completely, so you need to prepare your body to recover. After each workout, you will need to refuel with RE-KAGED for the fastest of absorbing proteins, but more than that make sure you’re not missing a single meal. This matters even more when you’re pushing your intensity levels to these heights.

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