Today’s edition of Workout Wednesday is a workout from Smitty of Diesel Strength and Conditioning for developing a seriously big back that is strong to boot. This workout helps correct that forward hunching posture we have developed from countless hours sitting at our desks.
I don’t know about you, but the start of 2012 has required me to be working at the desk longer than I would like. Then combine that with having to carry and bounce newborns when I get home. I am fighting a hunched over posture so I keep an eye out for workouts that will help counter my bad posture. Smitty put together a series of exercises that not only does that, but will help you build a big back in the process.
Let’s be honest, a big back is a tell tale sign of strong man. Not like the puffed up dude wandering back and forth on the beach. This workout is not for the peacocks.
FULL Big Back Training with a Warm-up
The Big Back Workout
The first two minutes of the video consists of the warm up. Don’t skip it! You want to get the most out of your workout so take the extra time to get your body temperature up and blood flowing. The big back workout consists of pull ups, rows, reverse flys and face pulls.
- Pull ups on Soft balls with chains (or sub plates / kettlebells / weighted vest if you don’t have chains) 4 sets of 5-8 reps
- T-Bar rows for 4 sets of 5-8 sets
- Dumbbell Reverse flys using Fat Gripz 4 sets of 8-12 reps
- Cable Face Pulls 2 sets of 12-20 reps
This workout will have you building strength, but I also like to add a finisher to my workouts to keep my metabolism cranking on high. Try this Kettlebell Complex from Mike Mahler to really get your heart pumping.
Now it’s time to get to work.
Cheers,
Richard
p.s. drop a comment with how the workout went for you.
2 comments
Mitchell - Home Fitness Manual
January 26, 2012 at 12:47 pm (UTC -4) Link to this comment
Richard, thanks for sharing two great sources of workout inspirations. I also like to use kettlebells as my workout finisher. They’re a fun way to breakup the monotony of doing the same routines over and over.
-Mitchell
Richard
January 27, 2012 at 3:52 am (UTC -4) Link to this comment
Mitchell, Yeah I am definitely a kettlebell fanatic and have even added 100 kettlebell swings per day in addition to whatever workout I am doing…so in a way I brought monotony back