Abel Albonetti’s Ultimate Back Workout

If you’re looking to round out your muscular physique, a strong back is an absolute must. Try this intense, high-volume workout to put on size and build a stacked back!
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| Abel’s Ultimate Back Workout |
1. Wide-grip bent-over barbell row: 5 sets of 12, 10, 8, 6, 4 reps,
2. Wide-grip weighted pull-up: 5 sets of 8-10 reps
3. Single-arm dumbbell row: 6 sets of 12 reps
4. Reverse-grip lat pull-down: 4 sets of 10-12 reps
5. Close-grip seated cable row: 4 sets of 10-12 reps
6. Prone dumbbell bench row: 3 sets of 8-12 reps, triple dropset
7. Triset: 3 sets of 10-15 reps
a. Wide-grip lat pull-down
b. Straight-bar cable pull-down
c. Standing low-cable row

Looking to build a broad back? Of course you are. While the back might not be one of the standard go-to “show muscles” or have an international day named after it—ahem, chest—a wide, muscular back is essential to a well-rounded physique. It’s the key to looking dense, thick, and powerful.

This upper-body workout will help you lift your way to larger lats, stronger traps, and a muscular middle back. Some of the movements will even hit your biceps and shoulders. Follow my directions, and you’ll be well on your way to a barn door back in no time.

READY, WILLING, AND ABEL
This hypertrophy workout is a high-volume, muscle-building assault. It will most definitely help you build the solid, thick back musculature you’re after, but it won’t be easy. You’ll need to put in some serious work. Get your head ready, because this bomber back session includes a hearty helping of dropsets, trisets, intraset stretching, and good ol’ heavy lifting.

Lift to failure on all your sets, but stay focused on form. Keep your rest periods to a minimum and don’t waste time. During my hypertrophy workouts, I keep my own rest between sets to roughly 60 seconds, and I never exceed 80 seconds.

All of these movements emphasize the lats, delts, and traps while throwing in a good amount of midback and shoulder work. Let’s get started.

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Comments

Ejaz Hussain says:

Nice thanks Alot

TIPS OFFICIAL says:

Thank you so much

Frankie K says:

This scrawny kid needs to just stick with cross fit.

Bleach says:

Can I throw in a quick bicep workout after this? or nah

eduardo ramirez says:

The giant set is only done once right? The description confused me

Ziah says:

“You’ll feel the difference when you have it right”

Kiran Chakati says:

Good I’m following you. It’s really good.

DEV TOmar says:

Where is the deadlift?

0401412740 says:

Not natural

Samuel Sandy says:

Awesome

Rahib Zaidi says:

work out only home please tell me chest work out hime

Mohamed Lakouas says:

The best Abel Thanks you

Bodybuilding.com says:

► Shop Bodybuilding Signature Supplements: https://bbcom.me/2H4Cs8d
► Premium Fitness Plans: https://bbcom.me/2H8PEZR
► Get Abel’s Full Workout Here: https://bbcom.me/2H8Q0j9

| Abel’s Ultimate Back Workout |
1. Wide-grip bent-over barbell row: 5 sets of 12, 10, 8, 6, 4 reps,
2. Wide-grip weighted pull-up: 5 sets of 8-10 reps
3. Single-arm dumbbell row: 6 sets of 12 reps
4. Reverse-grip lat pull-down: 4 sets of 10-12 reps
5. Close-grip seated cable row: 4 sets of 10-12 reps
6. Prone dumbbell bench row: 3 sets of 8-12 reps, triple dropset
7. Triset: 3 sets of 10-15 reps
a. Wide-grip lat pull-down
b. Straight-bar cable pull-down
c. Standing low-cable row

TOOhigh2QuiT says:

those drop sets looks legit

Shay Dumitru says:

Thank you man

Taharali Ramsada says:

Please show your watsap nambar

DIPANSHU GANWEER says:

can we change the sequence of exercise..

Kaustav Mahanta says:

In how many years you get that body?

utkarsh singh says:

Lower back?

sud korfa says:

Hey guys please i can do the pyramid set in back workout for mass (10k-20k-30k..

Rahul Jaiswal says:

Pl suggest lower back workout for swimming player specially for woman

Muhammad ibn 'Abdullah says:

DAMN! What a hunk! I creamed my pants.

THE TRUTH says:

What about deadlift?

ben joshua says:

100% not for beginner. Period.

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