Massive One Day a Week Back Workout
ฝัง
- เผยแพร่เมื่อ 26 ส.ค. 2019
- We're back to back with another one day a week perfect workout. This time it's all focused on building a bigger back. Steve and Jake take you through a full workout that you can try on your next back training day.
Lift 1
(1:28) Muscle Ups, 3x5
Lift 2
(2:16) Pendlay Rows, 3x5
Lift 3
(2:57) Rope L-Sit Pull-Ups, 3x5
Lift 4
(4:22) SA Barbell Row, 2x10
Lift 5
(5:03) Inverted (Weighted) Pull-Up, 2x10
Lift 6
(5:41) Single Arm Iso-Lateral D.Y. Row, 2x10 each
Lift 7 Superset
a. (6:35) Straight Bar Pullover, 2x15
b. (6:50) Wide Grip Seated Row, 2x15
(7:40) Conditioning Circuit
3 Rounds, Max Effort
a. 20-yard Rope Sled Pull
b. 20-yard Sled Push
c. 20-yard Yoke Carry
d. 150lb Med Ball Over Yoke
e. 20-yard 150lb Med Ball Dung Beetle
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Just what I needed. Thanks guys!
Jake... is a beast! .. motivating as hell! Cant wait till next back day!
Great timing - back day tomorrow! 🙌
Good work Alec! He's definitely put on some size recently.
Damn, this workout is fire.
Jake and Steve, lookin good
Awesome!!!!!!!
Back Day ! Who else loves back day ?!
Bach guy
Back guy
Super vidéo as always ! Can you do a video about the contrast method
All Blacks shorts 👍🏽 World Cup starting soon bro. Awesome clip 💪🏽
Vegan Baker smashing the workout!! Nicely done
Nice dramatic music and editing on the last exercise 💪😎
last set best set
Love how ALEC got in there too 🥳
Broooo......Jake is a beast...he looks like he’s bout fly off those muscle ups
Hair on fleek, guys!! 😁
Nice MU. From, Norway, Haugaland Calisthenics.
7:59 Peak Vanilla Gorilla
Today i'm going to finally do my first muscle-up! All thanks to this video!
Sir Alex Baker in the back geeks me 😂
Is this workout with the triathlon training going to be uploaded on the fitness culture app? I could really use this one. right now im doing the athlete program but have to change stuff up due to volume of swimming and running
Great workout guys, now I'm confused should I follow a bro split, full body workouts or upper body lower body splits, push and pull. Please help
Could you combine half of the chest day and half of the back day in one session then do the other half of both later that week? Rather than having a day specifically for back etc
That would actually be better. Twice a week frequency will give more gains than once a week.
How many Square meter does this gym had? Was this 10,000 sqm or below?
RIP Franco Columbu!!!
You almost said, "What is up, TH-cam?"
We only go up to 160 here! my gym goes up to 130 lmao! What a haus
Steve- where can I get the logo T-shirt?? Only been asking for 6 months now! LOL.
"We only go to 160 here" Noob gym
No time under tension or form wtf
Lets see the natty people do this workout multiple times a week and reach overtraining in no time
Here's the title of the video again since you must have missed it "Massive ONE day a week back workout."
Circus muscle up. 🤦