{"id":3120,"date":"2020-09-01T17:03:17","date_gmt":"2020-09-01T23:03:17","guid":{"rendered":"https:\/\/wordpress-556875-3996516.cloudwaysapps.com\/?p=3120"},"modified":"2023-10-24T10:10:42","modified_gmt":"2023-10-24T16:10:42","slug":"workout-wednesday-back-day","status":"publish","type":"post","link":"https:\/\/www.buckedup.com\/blog\/2020\/09\/01\/workout-wednesday-back-day\/","title":{"rendered":"On Wednesdays &#8211; We Do Back"},"content":{"rendered":"\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Workout of the Week - Back Day\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/sV3NI-ooH5Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">I\u2019ve always loved training back, and figure it\u2019s high-time I share some fundamental exercises for anyone who wants to ramp up their back gains. This article is also for those who have either neglected their back development and are finally ready to get serious about creating their masterpiece.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">By the end of this article, you will have a new workout to add to your arsenal so you can build an aesthetically pleasing back, with defined traps and rhomboids, sleek lines for that taper, and clear distinctions at your latissimus attachments.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Importance of Back Day<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"\/wp-content\/uploads\/2024\/03\/ec501-back-gains.jpg\" alt=\"\" class=\"wp-image-1256\" style=\"width:319px;height:426px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Aside from the obvious reasons like that whole thing called postural integrity, building a well-developed back is essential for having a physique that demands attention.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There are those that neglect any pull muscles &#8212; like hamstrings, back collection, and rear delts &#8212; and I refer to them as \u201cbasic\u201d. That\u2019s actually not the word I use, because I\u2019m not cool enough to use trending tweet vernacular, but the other adjectives I\u2019d use to describe those with offensive proportions would reveal my authentic self, and I\u2019ve been told I need to stop doing that on company pages. So, I\u2019ll leave it at this: if you have the sort of muscle development that draws attention to your inattentiveness (or negligence), you need to read this article. And change your wretched ways.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For the record, that little rant was targeted at those who should know better. If you\u2019re just starting out, I applaud your seeking of knowledge. By the end of this article, you\u2019ll be fully equipped to chisel away at one of the cardinal muscle groups for creating a lust-inspiring silhouette.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At the very end of the article, you can find the routine with sets, reps, and rest times. Read this article on its own, or watch the video as well (or don\u2019t read and just watch the video, whatever).&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For my fellow nerds who actually read things as opposed to <em>just <\/em>watching videos, you get a little bonus &#8212; because I play favorites. In this workout there will be modifications for each exercise. In the video, the only modifications are ways to make the exercise easier (boring). In the article, however, I will provide modifications to add intensity to the workout. They are, of course, categorized as difficulty modes &#8212; like in a video game, naturally.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Cardio Row Machine&nbsp;<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">This is simply to warm up. You don\u2019t need to go crazy with high intensity interval training or anything. In fact, I suggest you don\u2019t. The idea is to get your pulling muscles warmed up, get blood flowing, and slightly elevate your heart rate.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">8-12 minutes at moderate intensity.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Bent over barbell rows<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Primary muscles targeted<\/strong>: lats, rhomboids, middle and lower traps<\/li>\n\n\n\n<li><strong>Secondary muscles targeted<\/strong>: biceps, core stabilization, erector spinae, rear delts, forearms<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019re not doing bent over barbell rows in your back day workouts, you have zero excuse next time you wonder why your back isn\u2019t growing. Obviously if you have previous injuries, that\u2019s a good reason to avoid this staple exercise, but if you\u2019re healthy, these need to be incorporated into your back routine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">They are an extremely effective way to build back thickness, and depending on grip, can have a seriously awesome impact on your biceps development. If you are watching the video along with reading this article, you will notice that I am not performing the rows with my body parallel to the floor. That is by design. You are more than welcome to try that variation, but I prefer a little more of an angle, because my traps are naturally small and in order to cope with that insecurity, I frequently try to adjust angles to prioritize them. Also, Dorian Yates performed his at a higher angle, so\u2026<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"253\" src=\"\/wp-content\/uploads\/2024\/03\/2039f-dorian-yates-back-300x253-1.jpg\" alt=\"\" class=\"wp-image-3125\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Note to females: Just because I referenced Dorian Yates does not mean that performing bent over barbell rows will make your back freakish like his. If anything, hitting rows will amplify your back sexiness &#8212; believe it or not, there\u2019s more to an aesthetic physique than the peach.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"640\" src=\"\/wp-content\/uploads\/2024\/03\/2eb96-shutterstock_238278505.jpg\" alt=\"\" class=\"wp-image-3130\" style=\"width:482px;height:308px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Steps:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Check your ego at the door. I\u2019m looking at you guys.&nbsp;<\/li>\n\n\n\n<li>Grip the barbell at about shoulder width. You can use an underhand or an overhand grip, but I prefer underhand (because I like a controlled overload weight with biceps)<\/li>\n\n\n\n<li>Lift the barbell off the rack, step back to clearance. Feet should be about shoulder width apart. In this starting position, pull your elbows back so that they\u2019re behind you and contract. This will help you get a better mind-muscle connection during the exercise.<\/li>\n\n\n\n<li>Keeping your core tight, push your hips back as if you were about to perform a stiff leg deadlift, and allow for a slight bend at your knees. You want to be far forward enough that the barbell has a free travel, unhindered by your thighs.<\/li>\n\n\n\n<li>Slowly lower the barbell until it\u2019s just below your knees. Without rocking, and keeping your back stable, powerfully row the barbell to your navel. Hold the contraction. Repeat for desired reps.<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Modification (easy mode)<\/strong>: Bodyweight Rows &#8212; from barbell:&nbsp;<\/li>\n\n\n\n<li><strong>Modification (hard mode)<\/strong>: SuperSet\n<ul class=\"wp-block-list\">\n<li>Bent over barbell rows<\/li>\n\n\n\n<li>Bodyweight rows &#8212; from barbell<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Modification (nightmare mode)<\/strong>: Giant Set\n<ul class=\"wp-block-list\">\n<li>Bent over barbell rows<\/li>\n\n\n\n<li>Barbell shrugs<\/li>\n\n\n\n<li>Bodyweight rows &#8212; from barbell<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Standing barbell (ab) roll-out<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Primary muscles targeted<\/strong>: Abs, back<\/li>\n\n\n\n<li><strong>Secondary muscles targeted<\/strong>: shoulders, triceps<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Yes, this exercise is frequently used to improve core strength, and it\u2019s definitely a great way to build solid abdominal muscles. It\u2019s equally as propitious for the back, though. In other words, standing barbell roll-outs doubly help you create a nice tapered aesthetic.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This stellar exercise is a great way to help build the width of the lats, giving you that king (or queen) cobra aesthetic, and creating an impressive sweep of the lower lats. These are especially for those of you who, like me, tend to develop back thickness before width, as this heavily isolates the lats.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Note to guys: If you\u2019re feeling glum about not getting to flex your ego during the barbell rows, you\u2019re in luck. Performing these from your feet is challenging, and even if they aren\u2019t, they look unique and challenging, so if your crush is close proximitying you, get to it. Then, you know, wipe the sweat off your forehead using your shirt &#8212; while flexing, of course. Sure, they know what you\u2019re doing, but so long as you own it without grunting or being too douchey, it might work in your favor. (Hey, cheesy or not, played a role in catching my partner\u2019s attention.)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Steps:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>From a standing position bend over and grab an Olympic barbell with 45-pound plates on each side, as you would when you are about to lift the bar off the ground. This is your starting position.<\/li>\n\n\n\n<li>Keeping your back arched slightly, exhale and quickly inhale while rolling the barbell out as far as you can until your arms are fully extended, you are on your toes and the front of your body is flat, almost touching the floor.<\/li>\n\n\n\n<li>Once fully extended, lead back to the starting position by sort of crunching and pulling your elbows in toward the clavicle. This slight bend in the elbow is one of the biggest tweaks to more effectively target the lats. Slowly come up as your pull.<\/li>\n\n\n\n<li>Repeat for desired reps<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Modification (easy mode)<\/strong>: Kneeling barbell roll-out<\/li>\n\n\n\n<li><strong>Modification (hard mode)<\/strong>: Super Set\n<ul class=\"wp-block-list\">\n<li>Standing Barbell Roll-Out<\/li>\n\n\n\n<li>Kneeling Barbell Roll-Out<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Modification (nightmare mode):<\/strong> Tri-set\n<ul class=\"wp-block-list\">\n<li>Cable Straight Arm Pulldowns<\/li>\n\n\n\n<li>Standing Barbell Roll-Out<\/li>\n\n\n\n<li>Kneeling Barbell Roll-Out<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Wide Grip Pull-Ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Primary muscles targeted<\/strong>: Lats, rhomboids, traps<\/li>\n\n\n\n<li><strong>Secondary muscles targeted<\/strong>: biceps, forearms,&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A lot of people like gauging strength by bench, deads, and squats. That, to me, is just silly. Don\u2019t get me wrong, deads and squats have a lot of practical applications, and bench&#8230;sort of does. But, if you ever find yourself being chased by a mythical beast, and come to a dead end, where all that stands between freedom and getting maimed is a wall (just high enough that you could jump to get your hands on), you\u2019re going to feel really silly about all that time you spent performing pec dances in between bench sets.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"\/wp-content\/uploads\/2024\/03\/efd86-shutterstock_612717155.jpg\" alt=\"\" class=\"wp-image-3134\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Honestly, if you must be convinced why to include pull-ups in your workout regimen, then I almost don\u2019t even see a point in trying. I get it, they\u2019re hard. It\u2019s why so few people do them. I avoided them for a long time in my younger years, because it was so disheartening. Unless I started kipping, I couldn\u2019t get over eight reps back then, and since the only form of cheating I support is one that provides me infinite rare candies and master balls, I refused (and still do) to abandon my dignity.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So, instead, I forced myself into finding mental hacks to get myself amped up for performing them. Did them multiple times a week, even if it was only three sets on other muscle group days (except legs, because recovery, duh). I added 90 pounds using dip belts somedays, jumping to the top of the rep, then lowering myself for a count of ten seconds. Implemented Arnold\u2019s training method of shooting for an overall pull-up rep count instead of going by sets, and even employed some techniques I learned from a military buddy.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But this isn\u2019t my struggles with pull-ups, it\u2019s about giving you a killer back workout. So, yeah&#8230;anyway&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Steps:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Leap up and grip the bar with your hands shoulder width apart (or a little wider) and your palms facing away from you. Hang with your arms fully extended, you can bend your legs at the knee if they\u2019re dragging on the ground.<\/li>\n\n\n\n<li>Keep your shoulders back and your core engaged throughout. Then pull up. Focus on enlisting every upper body muscle to aid your upward endeavours. Don\u2019t enlist your legs, or momentum. We\u2019re focusing on building muscle here. No offense crossfitters.<\/li>\n\n\n\n<li>Move slowly upward until your chin is above the bar, then equally slowly downward until your arms are extended again.&nbsp;<\/li>\n\n\n\n<li>Note: To perform a \u201cproper\u201d pull-up, you have to use full ROM. I\u2019ve never been a fan of propriety though. I care about efficacy. When it comes to really developing the back, experiment with your range of motion. You don\u2019t want to do half reps obviously, but if you lose tension on the lats when fully extended, then don\u2019t fully extend.<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Modification (easy mode):<\/strong> Assisted Pull-Ups or Cable lat pulldown<\/li>\n\n\n\n<li><strong>Modification (hard mode)<\/strong>: Drop set\n<ul class=\"wp-block-list\">\n<li>Heavy negatives overhand grip<\/li>\n\n\n\n<li>Underhand grip pull-ups&nbsp;<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Modification (nightmare mode)<\/strong>: Drop set\/superset\n<ul class=\"wp-block-list\">\n<li>Heavy-ass negatives &#8212; added weight<\/li>\n\n\n\n<li>Bodyweight Pull-Ups<\/li>\n\n\n\n<li>Cable Lat Pulldown<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Single Arm Dumbbell Row (Drop Set)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Primary muscles targeted: lats, traps, rhomboid<\/li>\n\n\n\n<li>Secondary muscles targeted: biceps, forearms, rear delts, core<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Dumb bell rows are paramount for building an awe-striking back. Performing unilateral dumbbell rows allows for greater focus on symmetry, especially if one side of your body tends to \u201cconnect\u201d better than the other. They require stability, since you must counterbalance the weight held in one hand.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Adding in the drop set makes them exponentially more effective, since you\u2019re taking the muscles to failure, and then beyond. Adding intensity into workouts is a tried and true way to shock your back into new growth.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"282\" src=\"\/wp-content\/uploads\/2024\/03\/c1ea2-shutterstock_1102455665.jpg\" alt=\"\" class=\"wp-image-3136\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Steps:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>To set up, grab a bench or a sturdy thigh-high platform to lean on when doing the exercise. Ideally, the bench will have a space between its underside and the floor that\u2019s high enough for you to roll your dumbbells from one side to the other.&nbsp;<\/li>\n\n\n\n<li>Now that you have your bench, grab three dumbbells of different weight. Each drop should be about 10-20% lighter than the weight you were previously lifting, so select your dumbbells accordingly. For example, I used 90lbs, 75lbs, and 55lbs (the 60 was taken). To make things quicker, I place the dumbbells on one side, in a row of descending order.<\/li>\n\n\n\n<li>Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. Reach down and pick up the heaviest dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.<\/li>\n\n\n\n<li>Bring the dumbbell up to your sternum, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. At the top of the movement, contract.&nbsp;<\/li>\n\n\n\n<li>Lower the dumbbell slowly until your arm is fully extended again.<\/li>\n\n\n\n<li>Do all your reps on one arm before switching to the other side, then roll the dumbbell under the bench and rep out on your left side.<\/li>\n\n\n\n<li>Upon getting in your desired reps (to failure), set the heaviest dumbbell down, and roll it out of the way. Without resting, switch back to your right side, grab the next dumbbell and repeat the exercise on both arms.&nbsp;<\/li>\n\n\n\n<li>Then, without resting, repeat the exercise with the lowest weight in your dumbbell stack. That\u2019s one set.<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Modification (easy mode):<\/strong> No drop set&#8230;if you\u2019re scared.<\/li>\n\n\n\n<li><strong>Modification (hard mode)<\/strong>: Add an extra drop to the set<\/li>\n\n\n\n<li><strong>Modification (nightmare mode)<\/strong>: Super set to Drop set\n<ul class=\"wp-block-list\">\n<li>Single Arm heavy (cheat) reverse fly<\/li>\n\n\n\n<li>Single Arm Dumbbell Row drop set<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Putting it all together:<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The following few sections are simply an overview of how the above workout routine would look, so you can screenshot it and use it effectively during your next back day. I\u2019ve included each modification as well.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Note: if two exercises are within the same \u201ccell\u201d of the table, that means they are to be performed in a super set fashion.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Back Workout: Easy Mode<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets &amp; Reps<\/strong><\/td><td><strong>Rest time<\/strong><\/td><\/tr><tr><td>Cardio Row machine<\/td><td>8-12 minutes<\/td><td>N\/A<\/td><\/tr><tr><td>Bodyweight row &#8212; from barbell<\/td><td>4 x 8-20<\/td><td>45-60 seconds<\/td><\/tr><tr><td>Kneeling barbell rollout<\/td><td>4 x 8-20<\/td><td>45-60 seconds<\/td><\/tr><tr><td>Assisted pull-ups (or cable lat pulldown)<\/td><td>4 x 8-12<\/td><td>45-60 seconds<\/td><\/tr><tr><td>Single Arm dumbbell row<\/td><td>4 x 8-12<\/td><td>45-60 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Back Workout: Normal mode<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets &amp; Reps<\/strong><\/td><td><strong>Rest time<\/strong><\/td><\/tr><tr><td>Cardio row machine<\/td><td>8-12 minutes<\/td><td>N\/A<\/td><\/tr><tr><td>Bent Over Barbell Rows<\/td><td>1-2 x 8-12 (warm-up sets)<br>4 x 6-8 (working sets)<\/td><td>90-120 seconds&nbsp;<\/td><\/tr><tr><td>Standing Barbell Roll Outs<\/td><td>4 x 8-20 (AMRAP)<\/td><td>45-90 seconds<\/td><\/tr><tr><td>Wide-Grip Pull-Ups<\/td><td>4 x 8-20 (AMRAP)<\/td><td>45-90 seconds<\/td><\/tr><tr><td>Single Arm Dumbbell Row<\/td><td>4 x 6-12 (3 drops per set)<\/td><td>2-3 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Back Workout: Hard mode<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets &amp; Reps<\/strong><\/td><td><strong>Rest time<\/strong><\/td><\/tr><tr><td>Cardio row machine<\/td><td>8-12 minutes<\/td><td>N\/A<\/td><\/tr><tr><td>Bent over barbell rows<br>Bodyweight rows<\/td><td>4 x 8-12 reps<br>4 x AMRAP<\/td><td>90-120 seconds<\/td><\/tr><tr><td>Standing rollout<br>Kneeling rollout<\/td><td>4 x AMRAP<br>4 x AMRAP<\/td><td>90-120 seconds<\/td><\/tr><tr><td>Weighted pull-up negatives (overhand)<br>Pull-ups (underhand)<\/td><td>4 x 4-6 (6-8 second negative)<br>4 x AMRAP<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Single Arm Dumbbell Row<\/td><td>4 x 6-12 (4 drops per set)<\/td><td>2-3 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Back Workout: Nightmare Mode<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets &amp; Reps<\/strong><\/td><td><strong>Rest time<\/strong><\/td><\/tr><tr><td>Cardio row machine<\/td><td>8-12 minutes<\/td><td>N\/A<\/td><\/tr><tr><td>Bent over barbell rows<br>Barbell shrugs<br>Bodyweight rows<\/td><td>4 x 8-12 reps<br>4 x 8-12 reps<br>4 x AMRAP<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Straight arm cable lat pulldown<br>Standing rollout<br>Kneeling rollout<\/td><td>4 x 8-15<br>4 x AMRAP<br>4 x AMRAP<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Weighted pull-up negatives (overhand)<br>Pull-ups (underhand)<br>Cable lat pulldown (neutral grip)<\/td><td>4 x 4-6 (6-8 second negative)4 x AMRAP4 x 10-15<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Single arm reverse dumbbell fly<br>Single Arm Dumbbell Row<\/td><td>4 x 8-12<br>4 x 6-12 (4 drops per set)<\/td><td>2-3 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Check out <a href=\"https:\/\/www.buckedup.com\/product\/bamf-supplement\">BAMF<\/a> to take your pre workout to the next level!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I\u2019ve always loved training back, and figure it\u2019s high-time I share some fundamental exercises for anyone who wants to ramp up their back gains. This article is also for those who have either neglected their back development and are finally ready to get serious about creating their masterpiece.\u00a0<\/p>\n<p>By the end of this article, you will have a new workout to add to your arsenal so you can build an aesthetically pleasing back, with defined traps and rhomboids, sleek lines for that taper, and clear distinctions at your latissimus attachments.<\/p>\n","protected":false},"author":248249474,"featured_media":3141,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"video","meta":{"footnotes":""},"categories":[337,13985],"tags":[29971,4125,770215593],"class_list":["post-3120","post","type-post","status-publish","format-video","has-post-thumbnail","hentry","category-health","category-health-wellness","tag-bodybuilding","tag-exercise","tag-fitness","post_format-post-format-video"],"_links":{"self":[{"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/posts\/3120","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/users\/248249474"}],"replies":[{"embeddable":true,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/comments?post=3120"}],"version-history":[{"count":0,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/posts\/3120\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/media\/3141"}],"wp:attachment":[{"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/media?parent=3120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/categories?post=3120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.buckedup.com\/blog\/wp-json\/wp\/v2\/tags?post=3120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}