Round part of the training (the set of each exercise is performed one after the other, the break is made only after the whole round)
- Shaft - to failure
- One-handed rowing - 30 reps
- Each exercise 5 sets
Round part of the training (the set of each exercise is performed one after the other, the break is made only after the whole round)
- Retraction on lat machine narrow grip - 8 repetitions
- Retraction on lat machine wide grip - 8 repetitions
- Shaft Lifts with Extra Weight - 8 reps 5 sets
Super-set (Two exercises are done in pairs - a set of one exercise, followed by a set of another exercise, a break only after a set of both exercises)
- Seated rowing - 20 reps
- T-bar rowing - 15 reps
- 3 sets
Lower back (superset)
- Deadlift - 10 reps
- Hyperextension with weight - 15 repetitions 3 sets
Below you can watch the instructional video for beginners who can't lift on the shaft yet.
Note: training of this volume is not recommended to do in regular routines, ie. let this training help you to break through the period of stagnation, and not to train in this way every week.
What many professionals do in back training is the division into two different back workouts a week, so in one workout they work on the width of the back, while in the other they work on the density of the back muscles. If you have more time for training and recovery, or if your back is a muscle game that is lagging behind, this division is a great way to train.
