Workout Routines

The Maxed Out Muscle Workout: Back

Achieve maximum back growth with this detailed routine.

t-bar-row-touched
Duration 30 min
Exercises 5
Equipment Yes

Our back workout features the mighty deadlift, but you’ll see that it doesn’t come first. Deadlifts are such a draining and potentially dangerous exercise that it’s best to do them when you’re somewhat fatigued. That means you’ll have to use a lighter weight, and can then train as hard as you like without as much risk of breaking form. Be aware that while deadlifts work the back, they also work the legs and hips hard too, so take extra time to warm up these areas before deadlifting.


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The Maxed Out Back Workout

Exercise 1

Weighted Pullup
Maxed Out Weighted Pullup thumbnail
4 sets
6-8 reps
90 sec rest

Exercise 2

Deadlift
Maxed Out Deadlift thumbnail
3 sets
8,6,4 reps
120 sec rest

Exercise 3

Reverse-Grip Pulldown
Maxed Our Reverse-Grip Pulldown thumbnail
4 sets
12-15 reps
60 sec rest

Exercise 4

T-Bar Row
Maxed Out T-Bar Row thumbnail
3 sets
8-10 reps
60 sec rest

Exercise 5

Straight-Arm Pulldown
Maxed Out Straight-Arm Pulldown thumbnail
3 sets
12-15 reps
60 sec rest
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