High-Volume Back Workout for Building Muscle Abel Albonetti

This high-volume gauntlet of a back workout from Abel Albonetti, will help experienced lifters build unreal shape and size.
► Abel Albonetti’s 30-Day Back Training Program: https://bbcom.me/2TqbceE
► 10-Best Back Exercises for Building Muscle: https://bbcom.me/3i9Qni4
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For all the exercises, let your muscles, not your ego, pick the weights. You should still be able to control the weight through every rep with perfect form and a full range of motion! And if you find that this workout simply demands more time than you can spare, or more volume than your body can recover from

Abel Albonetti’s High-Volume Back Workout for Building Muscle
1. Neutral Grip Lat Pulldown: 4 sets, 10-12 reps (last set is a double drop set)
2. Barbell Row Overhand: 3 sets, 12 reps
3. Weighted Pull-up: 4 sets, 8-10 reps (every set is a single drop set)
4. Incline Dumbbell Row: 4 sets, 10-12 reps
5. Close-grip Lat pulldown: 4 sets, 10-12 reps (last set is a single drop set)
6. Superset
a. Seated cable row: 4 sets, 10-12 reps (last set is a double drop set)
b. Rope Pulldown: 4 sets, 12-15 reps
7. Deadlift: 4 sets, 10 reps

Lat Pull-Down
Slow down the rep tempo on these, squeeze hard at the bottom of each rep, and allow a good stretch at the top.

Bent-Over Row
This is a total back-builder: upper back, lower back, lats, traps, spinal erectors—the whole deal. And the science backs it up. It’s a staple as one of the best back exercises for men and women.

Pull-Up
It’s always a good idea to have an overhead pulling movement in your back routine, and the pull-up is one of the best. Each variation has its own advantages: Wide-grip variations are great for the upper lats, while close-grip chins or neutral-grip pull-ups have a greater stretch and overall range of motion. Mix it up!

Incline Dumbbell Row
Unlike T-bar rows or bent-over rows, this increasingly popular movement doesn’t torch the lower back—and that’s its appeal. It allows you to go as heavy as you want on a row variation, without risk of that “oops, I tweaked something” moment.

The bench also enforces strict technique, making it a favorite accessory movement for heavy lifters and anyone looking to improve their posture and build overall back muscle.

Seated Cable Row
Unlike every free-weight variation here, the classic seated row maintains constant tension throughout every inch of the movement. Plus, many gyms have a wide range of handles that you can clip onto a seated cable row with a carabiner, giving you all manner of wide and narrow grips and different hand positions.

Deadlifts
Hits the entire posterior chain, from your calves to your upper traps, but it’s also a time-tested standout for overall backside development. If you’re doing deadlifts for repetitions, you can do them later in your workout. They may not be as sexy, but moderate-weight deadlifts are just as valuable as grinding max-effort PRs.

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More Muscle-Building Workouts from Abel Albonetti
► Super-Pump Arm Workout for Mass: https://bit.ly/3i9TYg8
► Abel Albonetti’s Ultimate Back Workout: https://bit.ly/3x2ta5J
► Abel Albonetti’s Meanest Chest Workout: https://bit.ly/3i9pRFj

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