Giant Back Workout

Posted in: Giant Set Series | Gym Workouts
EXERCISE SETS REPS TEMPO REST
GIANT EXERCISE 1a
Bent Over Dead Rows 4 8 X-0-2-0 0
GIANT EXERCISE 1b
Kneeling Lat Push Down 4 8 X-0-2-0 0
GIANT EXERCISE 1c
Wide Grip Cable Row 4 8 X-0-2-0 0
GIANT EXERCISE 1d
Seated Cable Pull 4 8 X-0-2-0 0
GIANT EXERCISE 1e
Cable Lat Pulldown 4 8 X-0-2-0 0
GIANT EXERCISE 1f
Farmers Walks 4 40 Secs (Approx.) X 3-4 mins
F - Failure | X- Maximum Contraction | AMRAP - As Many As Possible

Continuing with the Giant Set Training is the giant back workout.  This workout comprises of 6 exercises, each with 8 reps and each with a tempo of X-0-2-0 (except for the farmers walks).  Complete each exercise one after the other with zero rest until the end of the circuit. Rest for 3-4 minutes and go again. Complete the circuit 4 times.  A longer rest time of 3-4 minutes is recommended to fully recover - to ensure each circuit is completed with maximum effort and intensity.

This Giant Set Workout is great to stimulate both hypertrophy or torch calories - so whatever your current goal this type of training can definitely be incorporated.

With the back being such a large muscle group this circuit is very demanding and will be sure to put your body through an intense workout.

Benefits of the Giant Back workout
  • Excellent hypertrophy response - effective at building muscle
  • High calorie burning workout
  • Works the back through different ranges and angles
  • High intensity circuit putting high demand on the entire body
  • Gets your heart pumping - high demand on the cardiovascular system
  • Overloads the entire back with high volume and low rest
  • Not much time required - get in and out the gym in 30-45 minutes
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