Aesthetic Training: Back

Fitness model and MuscleTech athlete Abel Albonetti shows you how to sculpt the perfect back.

Aesthetic Training: Back
Steve Boyle / M+F Magazine
Steve Boyle / M+F Magazine
Exercises 7
Equipment Yes

Abel's Aesthetic Training Tip:

“Anyone who follows me on social knows I’m a big advocate of drop sets. On the last set of a lot of my exercises, I’ll do a drop set. Sometimes I’ll do a double, triple, or even quadruple drop set, reducing the weight each time. It totally exhausts the muscle, which ultimately leads to growth.”


Next: Abel's Shoulder Workout>>

Return to the Aesthetic Training Program>>

Abel's Back Workout Perform A & B exercises as a superset.

Exercise 1

Wide-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Bench, Lat Pulldown Bar How to
Wide-Grip Lat Pulldown thumbnail
5 sets
12, 10x2, 8x2 reps
60 sec rest
On the final set, do a dropset.

Exercise 2

Barbell Bent-Over Row You'll need: Barbell How to
Man Performing Barbell Bentover Row thumbnail
5 sets
10 reps
60 sec rest
On the final set, do a dropset.

Exercise 3

Close-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment, Bench How to
Close-Grip Lat Pulldown thumbnail
4 sets
10 reps
60 sec rest

Exercise 4

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
4 sets
12 reps
60 sec rest

Exercise 5A

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
4 sets
10 reps
-- rest
On the final set, do a double dropset.

Exercise 5B

Straight-Arm Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment How to
Straight-Arm Pulldown thumbnail
4 sets
15 reps
60 sec rest
Use a rope attachment.

Exercise 6

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup thumbnail
4 sets
to failure reps
60 sec rest
Comments