Full Back Workout (In just 23 MINUTES!!)

Say goodbye to 60-90 minute workouts forever (and build muscle much faster!)

If you want to build a thick, wide back you've got to train hard...that we know. However, does it mean that we have to train for hours? Not at all. In this video, I show you that you can get an incredibly effective back and lat workout in under 25 minutes! It all comes down to the intensity of your workouts.

I say all the time, you can workout long or you can workout hard but you can't do both. This complete back workout shows you to turn 4 classic back exercises into a workout that will help you to add more width to your back and thickness to your rhomboids.

To completely develop your back muscles you have to include both horizontal rowing exercises and vertical pulling exercises. This workout shows you the pullups and neutral grip lat pulldowns (both vertical pulling back exercises). One arm dumbbell rows and barbell rows are included as horizontal rowing movements.

The full back workout is as follows:

- Weighted Pullups into Bodyweight Pullups - 3 sets to failure (drop set)
- Barbell Rows - 3 sets to failure (10-12 RM)
- Neutral Grip Pulldowns - 3-4 sets to failure (6-10RM)
- One Arm DB Rows - 3 sets each arm

The original back workout that was sent in (which inspired me to film this workout response) included an additional back exercise...seated rows. Due to the redundancy of this movement as well as the exaggerated volume in place already (5-6 sets for each of the exercises above), I removed the rows from the workout.

Regardless...even if I had performed them, I would have still completed this entire back workout in less than 40 minutes. As it was, this back workout took me just 23 minutes to complete.

And that is the main point. You can either workout long or hard, but you cannot do both. This back workout is short but explosive. It trades in workout length for workout intensity. When you do this, you see faster results in shorter time. Your back will be wider. Your mid back will be thicker and your lats will flare.

[joramcm]

Things I've learned from Jeff:
1.Eat(Clean)
2.sleep
3.work hard( to failure)
4.control the eccentric
5.12 rep range(Muscle)

No bull all results!

[jonathanhampton]

Unbelievable what incredible shape Jeff is in, lol. Its ridiculous. All these exercises are heavy oxygen burners, to be able to talk at all, intelligently, while filming is amazing. Jeff knows his stuff, thanks brother appreciate the info.

[lennykazlauskas]

"Don't become numbers conscious, become effort conscious". This has become the guiding principle for me at the gym. Thanks, Jeff!

[itsyaboytho]

29:19 "If it doesn't challenge you, it won't change you." Simple and elegant tip that sticks in your mind easily. Excellent.

[mattbeach]

You make a great point that I've told myself several times but always forget -  forget the number and train to failure. I'm that number focused guy. Thanks for reminding me.

[cquence]

I'm a CPT and ever since I started studying exercise science I've noticed how controlling the negative movement (eccentric) effects the muscles as opposed to "speed reping". Thought I was the only one. Seeing how you demonstrated these traditional exercises in less reps just proves what you've stated all along. "You can work harder or you can work longer, but you can't do both". Great Moto to train and teach by. Thanks.

[WhiteKillerRabbits]

Awesome video!

Jeff, please do videos like this---where you show your entire workout---for other major muscle groups (chest, biceps, triceps, legs).

[thefamily]

Jeff I am 44 years old and getting back into the gym after many years and with a bad shoulder and your videos have been a blessing, You have safely guided me through every workout without pain or injuries, thank you so much for your time and effort to help us! Your a good dude! 👊🏻😃

[the-defiler-hamc]

i attempted this workout today cant lie i was kinda exhausted by time i got to the barbell rows and i didnt complete a set of ten pull ups, more 6-8 reps with and without weight till failure. hats off to you jeff, there was no way in ass i was doing this kinda workout for an hour

[rgjr.]

If you catch me on my cell phone at the gym, I am referring to my AthleanX notes, ok :)

[bench]

Your advice was awesome.  I feel like I got a good workout just watching you.

[mistermannan]

I have been watching the videos on this channel for a few months now, maybe even a year. Using the advice and information in all the videos I have watched so far I ended up with a back workout very similar to this. As in same principle of vertical movement followed by horizontal movement. I wouldn't have known about this without the knowledge you share. Admittedly I started mine out with 2 sets of power cleans and 4 sets of deadlifts. It lasts around 45 minutes. Your knowledge and expertise has clearly had an influence on me and I just want to say Thank you. Keep on inspiring us common folk.

[MarkTurnermt]

I get what Jeff is saying here....work to failure. Personally, I like this statement. I'm not saying it's a good goal for every field of sport, but Jeff does highlight (many times) the fact that many people sit on a bench texting or picking up calls. Don't know about you I get really pissed off when I'm at the gym, waiting for a bench or machine, and someone is sitting on it...just texting. Mark in the UK

[jonhylow]

This channel is a must watch. Imo that`s the most detailed and best channel I ahve come across so far in terms of exercising.

[sniffrat]

You talk the talk and walk the walk. This is a really helpful video. Thank you Jeff

[kuwabatakesanjuro]

Brilliant video, I only noticed the date due to lower resolution, so glad the concept of Athlean X is the same for such a long time now.. An absolute must for every gym enthusiast looking for honest quality material. All one can say is Thank You, Jeff for the continuous support!

[mftgdeserteagle]

Jeff please do a video on tracking progress (training journals, body measurements, ...)!

THUMBS UP SO HE CAN SEE!!!

[tcleland]

Thanks for doing these videos for us and too, being apart from athlean-x videos being made available for public viewing. They help out alot. You and victor costa are the two I watch and y'all are great. Thank you very much. 

[birdmanbirdlegs]

Super nice of Rich Piana to submit his 60 set back workout

[agentorange]

I did this same workout routine just the other day. It really does work for the most part. Put in 110% to every set. Lift to failure, no matter the weight or the number of reps. As for any breaks in between, take no longer than required to either change out weight or exercises.