Roger Lockridge’s Intense 4 Week Superset Back Workout

Workout Description

This routine is designed to build back muscles as outlined in my How To Use Supersets To Build A Thick & Wide Back article, which focuses on developing the thickness and wideness of the upper and mid back, as well as lower-back strength.

The weekly workouts are all designed from the same template: 6 back exercises that have been broken down into 3 supersets, which means Exercise B should be performed directly after Exercise A with a 60 second break between supersets.

Week 1

Exercise Sets Reps
Superset 1:
1A. T-Bar Row 3 10-12
1B. Two-Arm DB Row 3 10-12
Superset 2:
2A. Wide-Grip Pulldown 3 10-12
2B. Reverse-Grip Pulldown 3 10-12
Superset 3:
3A. Rack-Pull Deadlift 3 10-12
3B. Hyperextension 3 10-12
Note: Rest for one minute between Supersets

Week 2

Exercise Sets Reps
Superset 1:
1A. Rack Pull Deadlift 3 10-12
1B. Hyperextension 3 10-12
Superset 2:
2A. Wide-Grip Pulldown 3 10-12
2B. Reverse-Grip Pulldown 3 10-12
Superset 3:
3A. T-Bar Row 3 10-12
3B. Two-Arm DB Row 3 10-12
Note: Rest for one minute between Supersets

Week 3

Exercise Sets Reps
Superset 1:
1A. Two-Arm DB Row 3 10-12
1B. T-Bar Row 3 10-12
Superset 2:
2A. Reverse-Grip Pulldown 3 10-12
2B. Wide-Grip Pulldown 3 10-12
Superset 3:
3A. Hyperextension 3 10-12
3B. Rack Pull Deadlift 3 10-12
Note: Rest for one minute between Supersets

Week 4

Exercise Sets Reps
Superset 1:
1A. Hyperextension 3 10-12
1B. Rack-Pull Deadlift 3 10-12
Superset 2:
2A. Reverse-Grip Pulldown 3 10-12
2B. Wide-Grip Pulldown 3 10-12
Superset 3:
3A. Two-Arm DB Row 3 10-12
3B. T-Bar Row 3 10-12
Note: Rest for one minute between Supersets

workout from muscleandstrength

Leave a Reply

Your email address will not be published. Required fields are marked *

Esti bot? *

1 × 5 =