High Intensity Back Workout To Pack on Muscle – Part 2

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This is Turk Fickling with ShapeFit.com and today I think we have a winner for you. This is a super high intensity back workout to add serious size to your lats. This is part 2 which covers the second set of our back workout series and it’s a great one! In this workout, we are going to start out with barbell shrugs which are basically going to hit the upper part of your traps. Then, we are going to go into seated bottom trap shrugs which is kind of similar to seated rows but I’m just targeting the lower part of the traps, which is the middle part right next to the erectors, where the erectors begin and the lats cut off at. Finally, we are going to end the workout with lat pulldowns on the multi-station machine and I will be doing these in a seated position on the floor. We are going to do these lat pulldowns with a very strict technique and a lot of squeezing. Our goal is to overload the mid-back and then we will force the lats to take over and do whatever is left in the tank to kill this to failure and take us home for our super intense back workout today!


High Intensity Back Workout – 1st Exercise (Set #2):

Exercise:
Barbell Shrugs

Workout Advice:
Your repetition range is determined by the weight you will be using. In this giant set workout routine, you will be going from one exercise to the next with very little rest between movements. Take 1 of the 3 exercises and make that your heavy lift, then take the other 2 exercises and do mid-range to high-range repetitions for these.

back-workout-barbell-shrugs-1

back-workout-barbell-shrugs-2


High Intensity Back Workout – 2nd Exercise (Set #2):

Exercise:
Seated Trap Shrugs

Workout Advice:
Your repetition range is determined by the weight you will be using. In this giant set workout routine, you will be going from one exercise to the next with very little rest between movements. Take 1 of the 3 exercises and make that your heavy lift, then take the other 2 exercises and do midrange to high-range repetitions for these.

back-workout-seated-trap-shrugs-1

back-workout-seated-trap-shrugs-2


 High Intensity Back Workout – 3rd Exercise (Set #2):

Exercise:
Lat Pulldowns (seated on floor)

Workout Advice:
Your repetition range is determined by the weight you will be using. In this giant set workout routine, you will be going from one exercise to the next with very little rest between movements. Take 1 of the 3 exercises and make that your heavy lift, then take the other 2 exercises and do midrange to high-range repetitions for these.

back-workout-seated-lat-pulldowns-1

back-workout-seated-lat-pulldowns-2

I have a workout blueprint every time I come into the gym about how I want to train and what I want to feel like when I go to failure. Sometimes, that is subject to change and its very important that you understand this type of instinctive training. If you don’t really feel an exercise, don’t worry about switching to a different movement in order to get the feel you’re after.

To give you a rule of thumb, with big body parts like back and legs, I do a total of 3-5 sets for that workout. All of the smaller body parts like your shoulders, biceps, triceps, chest and calves, will consist of only 2-4 sets. Today, I did a 3 set back workout and I used various training principles in my workout. There is about 27 training principles and I typically use about 15 on a regular basis. I usually try to have anywhere between 3-5 training principles per set so that I can get that added intensity I need. Later on, I’m going to show you training systems like this but I will be narrating the workout videos instead of being in them myself. I think it will be a little more effective this way and I will be able to answer more of your questions to help you reach your fitness and physique goals!

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About Author

Turk Fickling

I have been a certified personal trainer for over 20 years. During that time, I have attained several certifications including the A.C.S.M. in personal training, nutrition, and C.S.C.S. (Certified Strength and Conditioning Specialists). I have also competed in bodybuilding, winning several competitions. See my profile page for more information!

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