Upper/Lower Back for Strength WOD #30

Upper/Lower Back for Strength WOD #30

In this workout and for the next 2 weeks, we are focusing on power and pure strength. One thing you need to realize that as a natural bodybuilder or lifter, you will not see size if you aren’t taking a break from 8-12 rep ranges. You have to take a break from that training method and hit high sets, low rep ranges with heavier weights and bring in compound exercises.

Everybody you see online that is stupid jacked at 20-23 years old is either taking boosters or has been bulking since they were 14 (aka a chubster all through high school). Here’s todays back workout!

Weighted Wide-Grip Pull-ups

Barbell Bent Over Rows


Heavy Wide-Grip Cable Rows


Heavy Back Extensions


This workout is high volume so don’t bother trying to blast through it. Remember, the focus is strength, so take your time and work on controlled sets that allow your body to take on heavy lifting (2 minute rests in between sets).

If you are looking for lower back stretching exercises, go visit the site below!

If you aren’t focused on strength training and want a different back workout, give this workout a shot!


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