Back Superset Workouts


While I more often do superset workouts comprised of two different muscle groups (i.e. chest and back), when I’m in phase designed to grow maximum muscle, I turn to what I call same-muscle supersets.

A same-muscle superset is doing 1 to 3 exercises targeting the same muscle. This post is all about an awesome back superset workout. Actually, I set out 2 back superset routines you can try to add some serious growth to your back.

Back Workout #1

Target: V-Shape Back – Build Out the Wings and Fly

This workout is comprised of 3 superset configurations (do each one 4 times).

Superset #1

  • Wide-grip pull ups* 12 reps / 10 reps / 10 reps / 8 reps
  • Wide-grip cable lat pulldowns 12 reps / 10 reps / 10 reps / 8 reps

* Use a chair or some for of assist if you must. Add weight if necessary.

Superset #2

  • Bent-over barbell row: 10 reps / 10 reps / 8 reps / 8 reps
  • Wide-grip cable row: 10 reps / 10 reps / 8 reps / 8 reps

Superset #3 (optional)

  • 1-arm cable pulldowns (cable from above, not from in-front of your body): 10 reps / 10 reps / 8 reps / 8 reps
  • Behind the neck wide-grip pulldowns: 10 reps / 10 reps / 8 reps / 8 reps

For superset #3, do the last 2 sets as drop sets, dropping the weight at least twice until failure.

Back Workout #2

Target: Middle to Upper Back for Depth and Shape

Superset #1

  • Bent-over barbell rows (shoulder-width grip) 12 reps / 10 reps / 10 reps / 8 reps
  • Close-grip cable pulldowns 12 reps / 10 reps / 10 reps / 8 reps

Superset #2

  • Close-grip cable rows: 10 reps / 10 reps / 8 reps / 8 reps
  • Behind-the-neck wide-grip pulldowns 10 reps / 10 reps / 8 reps / 8 reps

Superset #3 (optional)

  • Reverse grip bent-over BB row (shoulder-width grip): 10 reps / 10 reps / 8 reps / 8 reps
  • 1-arm DB row: 10 reps / 10 reps / 8 reps / 8 reps

For superset #3, do the last 2 sets as drop sets, dropping the weight at least twice until failure.

Instructions

  • Do the second exercise immediately after the first exercise.
  • Take 60 to 90 seconds rest in between supersets.
  • Don’t be surprised if your strength is weak for the second set within a superset … it’s an exhausting routine but it will surely hammer your back muscles.

For more information checkout Natural Size Muscle Building.

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