Name: Playbook - Gareth Sapstead - High-Volume Back
Uploaded: 2022-05-25T14:49:32.710Z
Duration: 70 min
Description: High-Volume Back

Hitting a lot of back volume in this workout, and getting after it in sone higher reps ranges. If you don’t have access to sone of the machines the be sure to read the description for a modification.

10-20’s isometric hold at the top followed by 10 full reps. If no T Bar row available then use a chest supported dumbbell row as I’ve shared in previous workouts.

T Bar Row (Iso-Dynamic)

If no machine then use a 1-Arm cable row. Notice lean forward and angle of pull. Drive elbow down towards pocket.

1-Arm Machine Row (lats-focused)

If no machine then use a single arm seated cable row. Notice the body angle and direction the elbow is pulling down.

1-Arm Pulldown

Lean slightly back as you pull down. If you don’t have a neutral/hammer grip bar then a medium-width overhand grip is fine.

Neutral Grip Pulldown (slight lean back)

2 sets of 25-30 reps. Or accumulate 50-60 reps in as few sets as possible, and as little rest as possible.

T-Dumbbell Row

60 degree incline bench. Pick a weight you can get about 8-10 reps with. Then follow that with a lighter pair that’ll allow you to get another 8-10 reps. That’s one set.

Hammer Curl Drop-Set

Superset with 1B. You’ll perform 10 reps on your left arm, then do as many reps on your left arm as you can in the facing-away version. Then repeat both on your right.

High-Volume Back

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