This is the perfect bodybuilding back workout when you’re getting ready for a photo shoot or contest, helping you lean out while retaining muscle tissue.
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MuscleTech athlete Dylan Thomas’ new back workout is designed for anyone who wants to prep for stage work, whether for photos or actual competition, although it’s also great for those just wanting to get their back ripped.
Start out by doing a bunch of bodyweight reps to wake up your lats and tell them that the day of reckoning is at hand. Then, work your way through a superset of single-arm and double-arm rows to take your muscles to failure. Finally, wrap up with a heavy-duty combination of trap-bar deadlifts and Pendlay rows to add some solid muscle tissue.
“I like to use this workout to cut down for a photo shoot or for contest prep,” Thomas says.
Thomas has created a fast, high-rep, high-volume workout that will make your muscles pop and get you ready to be seen. Incorporate this workout into your routine every 5-7 days, or when an event comes up where you really want your back to shine!
| Dylan Thomas’ Big, Bad Bodybuilding Back Workout |
1. Wide-Grip Pull-up – 4 sets, 10 reps
2. Neutral-Grip Pull-ups – 4 sets, 10 reps
3. Superset: 4 sets
Neutral-Grip Lat Pulldown – 8 reps
Seated Cable Rows – 8 reps
4. Seated One-Arm Cable Pulley Rows – 4 sets, 8 reps
5. Seated Cable Rows – 4 sets, 8 reps
6. Bent Over Barbell Row – 4 sets, 6 reps
7. Trap Bar Deadlift – 4 sets, 6 reps
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