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| Abel Albonetti’s High-volume Back Building Workout |
1. Wide-Grip Pull-Down: 5 sets, 12/10/10/10/8 reps
(double dropset after the final set)
2. Bent-Over Barbell Row: 4 sets, 12 reps
(double drop set after the final set)
3. Single-Arm Dumbbell Row: 4 sets, 12 reps
4. T-Bar Row: 4 sets, 10 reps
5. Wide-Grip Seated Cable Row: 5 sets, 8-10 reps
6. Plate Hyperextension: 4 sets, 12 reps
The workouts in Abel Albonetti’s 30-Day Back plan follow a pattern: Workout 1 devotes most of the volume to rowing, Workout 2 contains more vertical pulls, and Workout 3 is often a mix of both.
Why? This movement pattern helps to fully engage your lats so they’re ready to fire (and subsequently catch on fire) during the rest of the workout. Then it’s row time: bent-over barbell rows, single-arm dumbbell rows, T-bar rows, and close-grip seated cable rows. When you’re sick of rows, you’ll close out with hyperextensions.
It’s worth spending a few extra minutes during the first week’s workouts to get set up, home in on the weight ranges you’ll use, and make any gear adjustments needed. For instance, you may want to experiment with different grip options on the T-bar row. If you’re stacking up 45-pound plates, using an extender on the bar can allow a wider range of motion without hitting yourself in the face.
For all the exercises, let your muscles, not your ego, pick the weights. You should still be able to control the weight through every rep with perfect form and a full range of motion! And if you find that this workout simply demands more time than you can spare, or more volume than your body can recover from, follow Abel’s recommendations for cutting back volume from the 30-Day Back Main Page.
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