Name: The PERFECT Back Workout (Sets and Reps Included)
Uploaded: 2019-02-23T12:03:06.000Z
Duration: 10 min 36 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

Present continuous

Today I'm bringing you the perfect back workout, continuing the perfect series here.

We know the back is made up of many, many muscles.

Which is a lot more difficult to piece together a workout that is going to hit all these areas.

Remember, it's not just the lats we're worried about.

It's all the other things we often times can't even see unless we know we have to

With that in mind we're going to piece together a game plan.

To do that we want to make sure we hit the different areas.

We can do that with specific exercises that do that well.

We also know that the traps take up a major portion of our back.

One of the most important parts, I think, for posture and for the proper function of

your shoulder, we're going to have to hit those as well.

So, low back, again, no less crucial, guys.

It's very, very important to how we feel, to how we function, and to making the entire

kinetic chain work well, we need to make sure we're addressing that as well.

Yes, those muscles all reside on the back of our shoulder in our upper back.

Which means, if you're going to develop your back entirely you need to focus on those,

We want to make sure that muscle – because we can hit that preferentially a little bit

more by altering the way we perform a popular exercise.

That's something that we're going to want to address, too.

But of course, we've got to make sure we do this within a reasonable amount of time.

To do that we always start with a big, compound movement that's going to accomplish and

So, we kick off the perfect back workout here with a compound lift, like I said.

A great foundational exercise that's chosen because it hits a lot of those areas that

We're going to hit the traps, we're really going to work the spinal erectors, it's

going to help us train the lats, it's going to help us train the scapular strength.

Something we're going to get into specifically here in a second.

More importantly, what we can do is realize there are some compressive effects on the

We can pair this up with another great compound movement, the weighted chin-up, and allow

us to get a decompressive effect when paired up together.

The way we break it down is, two sets of the deadlift paired up with the weighted chin.

Two sets of a deadlift paired up with a bodyweight, wide grip pullup for a different purpose.

What we want to do is, as we work our way up – because we're working with heavier

8, 6, 4, and 4 for our four deadlift sets.

What we want to do is make sure that we're adequately warming up.

So, we're going to have to perform a few submaximal, light warmup sets along the way.

Incorporate a straight arm pushdown when you do.

I think it's one of the most underutilized back exercises.

It's one of the ones most helpful to ingraining one of the most critical elements of the deadlift

and that's the ability to perform straight arm scapular strength work, to provide and

reinforce the stability of your shoulder blades, to keep that upper body tightness when you

Now when you're ready to go and your first set is 8 reps on the deadlift, you want to

make sure you pair it up, as I said in the beginning, with a weighted chin-up.

We're going to do that compressive and decompressive effect.

As we do that, we do 2-minute reps after the first set.

We go over and perform the weighted chin-up here.

So, for me, I'm looking for about 4 reps.

Then we go back to the deadlift once again, increasing the weight a little bit to 6 reps.

What I've done is tried to cut the weight in half so now I can get about 8 to 10 reps.

For me, again, I'll strip one plate and keep going.

Now we come back, we go back to the deadlift again for our two heaviest sets.

The rest time, however, is going to continue to decrease.

Here, I'm going straight bodyweight up to the bar with the wide grip pullups.

Because the wide grip will allow us to hit the terres major a little more than it will

We've already hit the lats really well with the underhand chin-up because it points to

the lats on greater stretch based on their attachment.

Out in front of the body gives us a better stretch at the top, than it would with our

We shift the focus now to the terres major for these last two sets.

Again, the rest time is decreased because we're going to straight bodyweight here

From here we go and make sure we train something explosively.

One of the rules of training athletes is, what you slow down, you should speed up.

So, if we can do something explosively for the back, we want to take all opportunities

For me, my favorite exercise for this is the barbell dead row.

It builds off the same movement pattern used for the deadlift, allowing you to train explosively,

priming the performance on this move because it shares similar biomechanics, and we stop