Back Buster Workout

Workout Goal: Build lean muscle mass while increasing strength especially in the back region
Features: Upper/Lower Workout Split, focus on the back

If you come to a point in your workout routine where you begin to notice that one particular muscle group seems to be lagging, then it’s time to look at developing a specialization routine in which you will specifically work to target that muscle group in particular, bringing it up to meet the rest of the developed areas in the body.

In order to put more emphasis on a certain region of the body, you’re going to want to cut back slightly on the total volume you’re doing for the other muscle groups while increasing the volume you do for the muscle group in question. This will allow you to stress those muscles slightly more, without moving into a state of overtraining.

In this workout set-up we’re specifically targeting the back region, so you’ll notice that this is the predominant focus throughout the routine. It’s important not to completely stop training the other muscle groups however, as that would quickly cause you to lose strength and size in those areas as they detrain. Moving them to a maintenance approach is the best method to use.

Workout Routine Overview

  • Always be sure to start with a ten minute warm-up of five minutes of light cardio along with an initial warm-up set on your first lift. Aim to lift only a small amount of weight on this set but focus on using correct form to get the blood flowing to the muscles
  • Use a heavy enough weight that has you fully fatigued by the time you hit the last rep indicated but not so heavy that you aren’t able to maintain good form
  • Focus on lifting heavy first and foremost. If you need to rest slightly longer than what’s indicated to keep the weight heavy, do so.
  • At the same time, always make sure you’re maintaining the proper form. If good form is not used, injury risk will be high.
  • Perform the workout using a Monday/Wednesday/Thursday/Friday set-up or a Tuesday/Wednesday/Friday /Saturday set-up
  • Make sure to consume your post-workout meal or shake immediately after this workout to promote maximum recovery

Day 1: Monday

Exercise Sets Reps Rest
Barbell Rows 3 8 2 minutes
Lat Pull-downs 3 8 2 minutes
Dumbbell Rows 3 10 90 seconds
Chest Press 3 10 90 seconds
Pull-Ups 3 10-15 60 seconds
Shoulder Press 2 10 60 seconds
Reverse Fly 2 12 30 seconds
Shrugs 2 12 30 seconds

Day 2: Wednesday

Exercise Sets Reps Rest
Squats 3 8 2 minutes
Deadlifts 3 8 2 minutes
Lunges 3 10 90 seconds
Superset: Leg Extensions, Hamstring curl 3 10 60 seconds
Standing Calf Raise 2 12 30 seconds
Decline Weighted Ab Crunch 2 12 30 seconds

Day 3: Thursday

Exercise Sets Reps Rest
Barbell Reverse Grip Rows 3 8 2 minutes
Pull-Ups 3 10-15 2 minutes
Dumbbell Rows 3 10 90 seconds
Chest Press 3 10 90 seconds
One Arm Row 2 10-15 60 seconds
Upright Row 2 10 60 seconds
Lateral Raise 2 12 30 seconds
Shrugs 2 12 30 seconds

Day 4: Friday

Exercise Sets Reps Rest
Squats 3 8 2 minutes
Leg Press 3 8 2 minutes
Step-Up 2 10 1 minute
Superset: Hamstring Curl, Leg Extension 2 10 1 minute
Seated Calf Raise 2 12 30 seconds
Plank 2 30 seconds 30 seconds

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