Roger Lockridge’s Intense 4 Week Superset Back Workout
Workout Description
This routine is designed to build back muscles as outlined in my How To Use Supersets To Build A Thick & Wide Back article, which focuses on developing the thickness and wideness of the upper and mid back, as well as lower-back strength.
The weekly workouts are all designed from the same template: 6 back exercises that have been broken down into 3 supersets, which means Exercise B should be performed directly after Exercise A with a 60 second break between supersets.
Week 1
| Exercise | Sets | Reps |
|---|---|---|
| Superset 1: | ||
| 1A. T-Bar Row | 3 | 10-12 |
| 1B. Two-Arm DB Row | 3 | 10-12 |
| Superset 2: | ||
| 2A. Wide-Grip Pulldown | 3 | 10-12 |
| 2B. Reverse-Grip Pulldown | 3 | 10-12 |
| Superset 3: | ||
| 3A. Rack-Pull Deadlift | 3 | 10-12 |
| 3B. Hyperextension | 3 | 10-12 |
| Note: Rest for one minute between Supersets | ||
Week 2
| Exercise | Sets | Reps |
|---|---|---|
| Superset 1: | ||
| 1A. Rack Pull Deadlift | 3 | 10-12 |
| 1B. Hyperextension | 3 | 10-12 |
| Superset 2: | ||
| 2A. Wide-Grip Pulldown | 3 | 10-12 |
| 2B. Reverse-Grip Pulldown | 3 | 10-12 |
| Superset 3: | ||
| 3A. T-Bar Row | 3 | 10-12 |
| 3B. Two-Arm DB Row | 3 | 10-12 |
| Note: Rest for one minute between Supersets | ||
Week 3
| Exercise | Sets | Reps |
|---|---|---|
| Superset 1: | ||
| 1A. Two-Arm DB Row | 3 | 10-12 |
| 1B. T-Bar Row | 3 | 10-12 |
| Superset 2: | ||
| 2A. Reverse-Grip Pulldown | 3 | 10-12 |
| 2B. Wide-Grip Pulldown | 3 | 10-12 |
| Superset 3: | ||
| 3A. Hyperextension | 3 | 10-12 |
| 3B. Rack Pull Deadlift | 3 | 10-12 |
| Note: Rest for one minute between Supersets | ||
Week 4
| Exercise | Sets | Reps |
|---|---|---|
| Superset 1: | ||
| 1A. Hyperextension | 3 | 10-12 |
| 1B. Rack-Pull Deadlift | 3 | 10-12 |
| Superset 2: | ||
| 2A. Reverse-Grip Pulldown | 3 | 10-12 |
| 2B. Wide-Grip Pulldown | 3 | 10-12 |
| Superset 3: | ||
| 3A. Two-Arm DB Row | 3 | 10-12 |
| 3B. T-Bar Row | 3 | 10-12 |
| Note: Rest for one minute between Supersets | ||
workout from muscleandstrength