This is a complete back workout that I did a few weeks ago, but I’m only getting around to posting it up now…
This workout hits the entire back from top to bottom. I start off with good mornings to really work the spinal erectors and add thickness and strength to the back.
Then I move on to dumbbell rows to work the lats.
After that I do some hammer strength high rows to really target the upper back.
And throughout the entire workout I like to toss in random sets of pull ups for a total of 50 pull ups over the course of the entire back workout.
And if you’d like to get more workouts like this, be sure to pick up a copy of my Total Fitness Bodybuilding DVD Set at: http://www.LeeHayward.com/dvd
This 2 disc DVD set contains over 100 muscle building exercises and 25 sample workout programs right from beginners all the way up to advanced level programs.
How To Master The Pull Up and Build
Leave A Reply (23 comments So Far)
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Ron Schulmeister
835 days ago
These emails come in with no video to click on, there is simply a large blank area between paragraphs. I get the text emails, but not the videos. “The Complete Back Workout” sounds good, but there is nothing here for me to watch.
sheldon
835 days ago
GREAT VIDEO LEE. I got a question. I workout at home and got a basic bench with bb and dbs. how would i be able to do back extentions (if thats what there called) or is there a alternate workout for that? like the good mornings you show in the video.
Ali BK
835 days ago
Hi Lee.
What do you think of weighted chin ups? are they any good or you prefer it with only your body weight
Mike
835 days ago
I have the same problem as Ron, text but no video. Information is always great, but would like to see the video. What do we need to do?
Thanks
vikas
835 days ago
hey lee saw ur video and had a doubt.
can this workout b done if 1 has a back problem, like i have a slight pain in d lower back 4 sum time now.
plz answer my querry.
keep up d gud work
andrew_live
835 days ago
Hey Lee, You sent this just in time for my Tuesday back workout. About the Good mornings. What were you lifting for that? Looked like 230lbs. Sounds a little too beastly even for you. Whats the rist of injuring your back? And I find Good mornings also target my hamstrings havily. Whats up with that?
Gene
835 days ago
Lee, my own practice shows that if I go very intense on my back working each set to failure, taking approx 40-50 seconds on break between each set, there is no way I can toss a total of 50 pull-ups into my routine. When my back is exhausted the most I can do is 4-5 pull-ups and from that point it goes down to 3. Obviously, if i take bigger breaks, about 3 mins between each set then I can do up to 8-10 pull-ups but that’s going to be a totally different workout. What are your thoughts on this?
leehayward
835 days ago
As for the videos, they are not in the e-mails per say, I can only post a link to the video or blog post where you can go and watch the video.
If you can’t see the links in your e-mails then it probably has something to do with your e-mail settings not allowing links to be shown.
What e-mail program are you using anyway?
leehayward
835 days ago
Hey Mike, you should be able to see the video right in the blog post above. If you can’t then you probably need to install the flash that’s required to watch YouTube videos. You should be able to get the link to this right from http://www.YouTube.com
leehayward
835 days ago
You can still do this workout, just start off really light and progress gradually. Even if you have to start with the empty barbell for the good mornings and 10 pound dumbbells for the rows. It doesn’t matter. Just start light and progress from there.
leehayward
835 days ago
Good mornings do work the back, glutes, hamstrings, etc. It’s not as dangerous of an exercise as it may seem. Again just start off really light and progress gradually.
One of my favorite workout quotes comes from powerlifting guru Louis Simmons… “Exercises that are totally safe, and usually totally worthless as well”…
Basically that means that if you want to build a bigger and stronger body you need to put some stress and demands on the muscles. Just be smart about it, lift within your means, and make small jumps in weight overtime (i.e. shoot for little 5 pound weight increases per workout).
Jay Arms
835 days ago
It looks like 135lbs to me. I don’t see where you came up with 230lbs. Anyway, good video Lee.
Dave Ruel
835 days ago
Great video and awesome workout Lee! Thanks again for sharing!
TinyTim
835 days ago
It looks like Lee is doing 230 or 235 lbs of good mornings.
Instead of one arm dumbbell rows I prefer to use a barbell for one arm rows. It is more advanced and requires great balance but I like the feel of it better.
leehayward
835 days ago
Cool, I’ll give that a try. I’ve seen people using the smith machine for one arm rowing and I’ve used that myself. But never the free weight barbell…
Jay Arms
835 days ago
My apologizes. My video isn’t the best and I just noticed two plates on each side.
Tony
835 days ago
Great video Lee ! Thank you,
Dice
834 days ago
Your a Warrior Lee! nice job!
vikas
834 days ago
hey lee thanks 4 puttin in ur thoughts bout my querry.gotta try this workout.seems awesome.
keep giving us such information.it helps a lot.
thanks a lot
byrd
834 days ago
ncie looking workout, im gonna try this one next week.
thanks lee.
Sean
834 days ago
Due to back issues, I’ll work on the hyper extensions first, then try the Good Mornings. I like the idea of adding more pull-ups through the workout, I’ll definitely give that a try.
jay
828 days ago
was a nice back workout plan..thanx for the video lee…
John
826 days ago
i just tried your back workout for the first time 2 days ago.. having a history of lower back problems i went light weight..and loved it!! really hit my whole back
thanks Lee