This back workout may look pretty basic, just four exercises for four sets each – but the kicker is that each set will be a drop set.
Drop sets are one of my favorite intensity techniques. They allow you to keep a set going after you reach muscular failure with a given weight. That means more time under tension and a great pump!
The key to effective drop sets is to really push yourself with each drop. You don’t want to go too light so that the set is easy. You want to barely get 8-10 reps on each drop. So really push yourself to get as many reps as possible with a decent weight on each drop.
Bent Over Dumbbell Row
Stationary Wide Grip Pulldown
Close Grip Pulldown
Straight Arm Cable Pulldown
It’s it good to wear a supportive belt during back workout?Log in to reply
Only if it is necessary and you need the support 🙂Log in to reply
“But you’re gonna feel this burn so bad! And, you’re welcome!” 😂 Love it!
Thank you Nicole!
Going to try this workout today. 🤗Log in to reply
Awesome workout. Really helped me focus on using back muscles. Taking nap 😴 now.Log in to reply
Just so I am clear, do we do an 8-10 rep drop set 4 times for each exercise?Log in to reply
Did this today and it wore me out Nicole! Thanks!Log in to reply