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Big & Lean: Back-Blasting Workout

Fitness model, actor, and M&F contributor Mehmet Edip uses any training means necessary to build muscle without adding fat.

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  • 90 min

  • 9

  • Yes

Big & lean back workout Mehmet Edip
Big & lean back workout Mehmet Edip

When it comes to training, Mehmet Edip will do almost anything to get bigger and more shredded. Name the method, he’s tried it. “I do German volume training, occlusion, dropsets, and pyramids,” says Edip. (And if you don’t know what any of that is, keep reading M&F—we’ll get to it.) “Pyramid sets, where you increase weight as you lower reps, are the most beneficial,” Edip says, “because they increase strength and keep you lean.”

Edip lifts weights six days a week and does four cardio sessions. On the diet front, Edip cycles his carb intake to stay lean year-round. A SmartShake-sponsored athlete, Edip says his success as a model is largely due to his wide lats and delts—combined with a small waist. The back-blasting workout below will help you get the same aesthetic look. Edip says to do this workout once a week for four to six weeks for best results.

ABOUT EDIP
Age: 31
Height: 5’9″
Weight: 180 lbs
Residence: Los Angeles
Website:mehmetedip.com
Twitter:@the_mehmetedip
Sponsor: SmartShake

Routine

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The Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
2
Reps
15
Rest
--
Exercise 2 of 9

T-Bar Row

Equipment
Barbell, V-Handle Attachment
Sets
3
Reps
6-8
Rest
--
Do 1 warmup set of 15 reps
Exercise 3 of 9

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
8
Reps
Pyramid 15 to 1
Rest
--
Start at 15 reps; increase weight till you reach 1RM and cut reps by two for each set.
Exercise 4 of 9

Supinated-Grip Lat Pulldown

Equipment
Sets
2
Reps
15-20
Rest
--
Exercise 6 of 9

Rack Pull

Equipment
Barbell, Squat Rack
Sets
3
Reps
10-15
Rest
--
Exercise 7 of 9

Static Back Extension

Equipment
Roman Chair
Sets
3
Reps
20
Rest
--
Exercise 8 of 9

Dumbbell Shrug

Equipment
Dumbbells
Sets
3
Reps
6-8
Rest
--
1 warmup set of 10 reps
Exercise 9 of 9

Face Pull

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
10-15
Rest
--
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