Back day doesn’t have to drag on for hours. This back workout from IFBB Pro Bodybuilder Fouad Abiad is intense enough to produce lasting gains!
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| IFBB Pro Fouad Abiad’s Back Day Workout |
1. Machine Pullover: 5 sets, 10 reps (1:00)
2. Reverse Incline Lat Pulldown: 4 sets, 10-12 reps (3:10)
3. Barbell Row: 5 sets, 8-10 reps (6:30)
4. T-Bar Row: 4 sets, 10 reps (9:30)
5. Cable Rows: 3 sets, 12 reps (11:50)
| Lat Pulldown |
Focus on controlling your tempo and using a wide grip to hit your lats. Proper form is very important.
| Barbell Row |
This exercise is a great compound movement which incorporates the lats, rhomboids, rear delts, traps, and even the biceps. It is obviously a good choice to ensure you are getting as much benefit out of your back training as possible.
| Elevated Cable Row |
Normally, rows are associated with mid-back thickness, but this variation can help add width to the lats, especially the lower lats.
To do it, perform the seated row as you normally would, but position your seat just slightly higher. If you’re on the machine version, set the seat to the highest level so you’re pulling in low and squeezing your elbows in a little farther. If you’re on the cable version, place something on the bench like a plate underneath you. The slight increase in elevation will bring the line of resistance more in line with the lower part of your back, allowing you to get your elbows into a better position to feel the lower lats working.
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