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Aesthetic Training: Back

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

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Aesthetic Training: Back
Steve Boyle / M+F Magazine
Aesthetic Training: Back
Steve Boyle / M+F Magazine

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>>

Routine

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Abel's Back Workout

Perform A & B exercises as a superset.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Wide-Grip Lat Pulldown

Equipment
Adjustable Cable Machine, Bench, Lat Pulldown Bar
Sets
5
Reps
12, 10x2, 8x2
Rest
60 sec
On the final set, do a dropset.
Exercise 2 of 7

Barbell Bent-Over Row

Equipment
Barbell
Sets
5
Reps
10
Rest
60 sec
On the final set, do a dropset.
Equipment
Adjustable Cable Machine, Bench, Straight Bar Attachment
Sets
4
Reps
10
Rest
60 sec
Exercise 4 of 7

Dumbbell Row

Equipment
Dumbbells
Sets
4
Reps
12
Rest
60 sec
Exercise 5 of 7

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
10
Rest
--
On the final set, do a double dropset.
Exercise 6 of 7

Straight-Arm Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment
Sets
4
Reps
15
Rest
60 sec
Use a rope attachment.
Exercise 7 of 7

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
4
Reps
to failure
Rest
60 sec
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