FULL Big Back Workout with Warm-up
FULL Big Back Workout
With Warm-up and Cool Exercises
The last Facebook poll on the Diesel community FB page revealed that everyone wanted to see an actual back training workout. And I knew when I designed the workout that I wanted it have a few cool exercises and some standards that you probably haven’t done in a while.
Also, you know that we put a ton of emphasis on the pre-workout prep, or warm-up, so I wanted to make sure I filmed that as well. The warm-up progressed from some really light upper body movements, to integrated full body flows.
Big Back Workout
WARM-UP
Jump Rope, 3-5 minutes
The workout started with this general exercise just to get the core temperature up and warm up the shoulders. The time can be varied to adjust to your specific work capacity and it can be supersetted with some light mobility movements every minute or so.
Band Shoulder / Chest Stretches, 2-3 minutes each side
Now we start increasing the ROM at the shoulder and do so with our hands externally rotated. This is to compensate for high volume pressing movements and slouched postures throughout the day. You can also see me moving into some chest stretches to open up that kyphotic posture even more.
Hindu Push-ups, 2 sets x 10 reps
I love this exercise because we are mobilizing and strengthening the shoulders through a full range of motion. We are also dynamically stretching our tight hip flexors which is one of the culprits to pulling our pelvis out of neutral.
Striders, 1 set x 8 reps each side
Further working on our hips, striders are introduced because they not only open up the hips and activate the glutes, they also start integrating the core stability we need for loaded movements.
Inch Worm; Push-up Plus; Push-up Flow, 1 set x 6 reps
Now it is getting serious. Linking multiple exercises into a sequence is called a flow. Joe DeFranco and I introduced this type of sequencing in our best-selling warm-up system – AMPED Warm-up. It essentially gets more done in less time and teaches a whole lot of coordination. This flow dynamically stretches the hamstrings, engages the core, activates the upper back and primes the chest, shoulders and triceps!
WORKOUT
Pull-ups with Chains on Softballs, 4 sets x 5-8 reps
I know what you’re thinking, “Smitty is a freaking beast!” No, I’m just a mere mortal dominating some pull-ups. It goes without saying that the softballs add a ton of grip strength to the movement, but I also wanted to comment on the chains. They provide a dynamic component that you typically don’t get with conventional loading. This is something that defines the new DVD that Joe D. and I are coming out with – it is called EXTREME.
T-bar Rows, 4 sets x 5-8 reps
Bringing it back to old school, t-bar rows are setup quickly by putting the end of the barbell into the corner and going to work. As you can see, there is special attention placed on neutralizing the back and learning how to breath while performing the movement. I don’t use momentum to throw the bar and try to keep a deliberate tempo. (101)
DB Posterior Flyes with Fat Gripz, 4 sets x 8-12 reps
Continuing with the focus on grip, we use Fat Gripz for the posterior flyes. I really like rounding out a back workout with some isolation movements to bring up weaknesses. What I also like is the hip hinge time under tension of the glutes, hamstrings and spinal erectors. It really builds some serious workout capacity and strength endurance.
Face Pulls, 2 sets x 12-20 reps (2 Variations)
Also a great idea, face pulls are thrown in as the finisher to strengthen the upper traps, lower traps and external rotators (infraspinatus teres minor). You can see I usually throw in both variations, conventional and with external rotation.
DONE.
Try this workout the next time you head into your gym. If you don’t have the ‘special’ equipment, no problem – just hit the conventional exercise.
PRINTABLE WORKOUT (Copy & Paste into Word and Print)
WARM-UP
1. Jump Rope, 3-5 minutes
2. Band Shoulder / Chest Stretches, 2-3 minutes each side
3. Hindu Push-ups, 2 sets x 10 reps
4. Striders, 1 set x 8 reps each side
5. Inch Worm => Push-up Plus => Push-up Flow, 1 set x 6 reps
BIG BACK WORKOUT
1. Pull-ups with Chains on Softballs, 4 sets x 5-8 reps
2. T-bar Rows, 4 sets x 5-8 reps
3. DB Posterior Flyes with Fat Gripz, 4 sets x 8-12 reps
4. Face Pulls, 2 sets x 12-20 reps (2 Variations)
By Smitty on November 23rd, 2011
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Nice video Smitty, pushing the boundaries as always. Question – how do you get the softballs set up for the pullups? Cheers mate.
Ted, working on an article on it brother.
Did the big back workout today as part of my thanksgiving pre-feast beast session. Really awesome!!! I haven’t done T-Bar Rows in forever, they were killer.
Thanks brother. That is why I threw them in, you never see them anymore.
Thanx. I love the Amped warm up ! Haven’t tried the softball pull ups yet ? Happy Thanksgiving Glyn.
Great workout from the warm up all the way through. How did you make the softball grips? Thanks.
I’m working on getting an article up on it brother.
Smitty, I think someone already asked this one, but did you make the softball set-up, or did you buy them that way.
Jose, I’m working on an article to show you how to make them.
looks awesome, gonna give this a try today.
i have a question, i normally do alot more excersises on back day, such as:
3×8 wide grip pullups
3×8 narrow grip pullups
3×8 chinups
3×8 seated rows
3×8 horizontal rows
3×8 1 arm cable rows
3×6 deadlifts
am i doing too much? should i just keep it simple and go heavyer on the weight? my goal is strength and size. thanks