Calisthenic Back Workout for Mass

pullups_5

Here you have a back workout for increasing mass, that can be adapted to any level by changing the exercises.

WORKOUT ROUTINE: We will do 4 sets of 8-12 reps, choosing an exercise that allows us to do at least 10-12 reps in the first set. You can do this twice a week or even 3 times a week if the back is your priority. For example Monday and Thursday, or Monday, Wednesday and Friday. Rest between 1 to 3 minutes.

Our goal is to get to 8-12 reps in every set, combining several exercises in the same set if we need to.

For a Complete Calisthenic Routine, check my book with over 100 exercises, including Planche, Front lever, V-sit, Dragon Flag or Pistol squat progressions! Click HERE for more!

x1r

A proper form is essential, so I recommend watching the videos, it’s not about doing 8-10 reps anyway you can.

* The variations below can be changed with any of the variations in this video  1305317738m

.

LEVEL I

     4 sets of 8-12 Wide Rows 1305317738m
…………………….…+
4 sets of 8-12 Inverted Rows  1305317738m

 

.

.

LEVEL II

     4 sets of 8-12 Inverted Rows 1305317738m
…………………….…+
4 sets of 8-12 Chin-ups  1305317738m

—.Add 2 sets to failure of Wide Inverted Rows, this horizontal pulling exercise will strengthen our posterior deltoid. 1If you find them too difficult, do them with knees bent, like in the image.

* If you can’t do 4 sets of 8-12 of Chin-ups, do several partial Chin-ups (half R.O.M.) – do this until you’re able to do Chin-ups with full range of motion (R.O.M.)

.

.

LEVEL III

     4 sets of 8-12 Pull-ups I 1305317738m
…………………….…+
4 sets of 8-12 Chin-ups  1305317738m

—.Add 2 sets to failure of Wide Inverted Rows

* If you can’t do 4 sets of 8-12 Pull-ups I, complete the set/sets with Chin-ups; As for the Chin-ups you can complete them with Inverted Rows.

Here you have an example on how to combine different exercises in the same set (in case you can’t do 4×12 of the same exercise):

………2 sets of  8-12 Pull-ups I 
…………………………………+
………1 set of 8 Pull-ups I  + 4 Chin-ups
…………………………………+
………1 sets of 7 Pull-ups I + 5 Chin-ups

………* Then you would do the 4 sets of Chin-ups and the 2 sets of Wide Inverted Rows remaining.

  • In time try to replace the 4 sets of Pull-ups I with Wide Pull-ups, this way you’ll be doing the Level IV routine. For this you’ll have to start mixing Wide Pull-ups with Pull-ups I (in the first sets) as you get stronger.

.

.

LEVEL IV

…….4 sets of 8-12 Wide Pull-ups 1305317738m
…………………………………………+
…….4 sets of 8-12 Chin-ups  1305317738m

—–….Add 2 sets to failure of Wide Inverted Rows

* If you can’t do 4 sets of 8-12 Wide Pull-ups, complete the set/sets with Chin-ups; As for the Chin-ups you can complete them with Inverted Rows.

If you can and you have rings, do Chin-ups on rings.

Here you have an example on how to combine different exercises in the same set (in case you can’t do 4×12 of the same exercise):

……2 sets of 8-12 Wide Pull-ups
…………………………………+
……1 set of 8 Wide Pull-ups + 4 Chin-ups
…………………………………+
……1 set of 7 Wide Pull-ups + 5 Chin-ups

……* Then you would do the 4 sets of Chin-ups and the 2 sets of Wide Inverted Rows remaining.

.

* In order to build muscle you need to eat accordingly.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s