Rows, pulldowns and chins — these exercises comprise the nuts and bolts of any solid back training routine. These multi-joint moves help to add width and depth to your back and are perfect for the guy looking to add mass to the lats. But diligent trainers quickly learn that what worked last year may not work this year. It’s called a plateau, and no matter how hard you’re training, if you’re not mixing up your workouts and demanding more of your targeted muscles, your gains are going to stall out like a motorcycle with a bum clutch.
This workout is sure to provide the jolt you need to get your growth back on track. With this assortment of strength-based exercises, your back is forced to remember what it was like to get sore.
“This back routine is simple, but brutal,” Pena says. “You can use this as a substitute for your back routine this week to shock your lats, or you can make it your regular routine for a month to see how it works for you. This is for seasoned gym rats only — the heavy nature of this routine can leave inexperienced lifters open to injury.”
Grab a heavy set of dumbbells, take 50 steps, making sure to keep your chest high and shoulders back. After 50 steps, turn and continue striding until failure.
