As there are many single exercises, without any drop sets (or similar techniques to reach a failure), and as this is a full-back workout, 4 sets of each exercise are required. There is only 1 superset for the lower latissimus. 90% of the workout is focused on developing the latissimus (the upper and the lower part). We advise you not to do biceps exercises after this workout, as this is a full-back workout (split routine), and that is the reason for so many exercises and sets. Below you can see the benefits of this split routine.

THE ROUTINE

1) Single-arm cable row: This is an isolation exercise that engages the lower latissimus the most. People usually neglect this part of the back, which is why we advise you to sometimes start a workout with the isolation exercise for the muscle part you miss the most (compared to other parts of the same muscle group). We provided an additional video where the exercise is explained in detail.

2) Machine pulldown: if you do not have this pulldown machine in your gym, you can do the straight-arm pulldown exercise with the rope. You can find an additional video on this alternative exercise. If you have this machine in your gym, make sure to keep elbows to the side. If you keep elbows inwards, close to each other, you will engage the chest the most.

3) Latissimus pulldown with the handles: If you do not have a machine that has 2 handles, just use 1 handle and do a single-arm variation. We will provide an additional video that explains this exercise for the single-arm variation, but the same tips from that video are valid for the lat pulldown with both handles. If you do it as a single-arm variation, you will be able to hit the lower latissimus with a better focus. You can choose the variation you like the most.

4) Dumbbell shrugs: people like to do this exercise at the end of a workout, but there is no reason to do it. Therefore, our athlete chose this exercise to be the 4th one. We provided an additional video for this exercise.

5 - 6) Superset: Incline bench dumbbell + bar row: There is no rest between superset exercises. Do 3 or 4 rounds of this superset. We advise you to do 4 rounds.  An additional video on this superset is available.

7) Lat pulldown: do not go too heavy with this exercise. The goal here is only to fatigue latissimus to the end with the weights you can handle. For example, if you usually do this exercise with 60 kg, now, on this workout, the last set should be with 45-50 kg max. Increase the weight in each new set, but the last set should be within the weight range as presented in the mentioned example. A few additional videos on lat pulldown are available.

BENEFITS of single muscle group workout

The choice between working out specific muscle groups on separate days (often referred to as a split routine) or engaging multiple muscle groups in a single workout depends on individual preferences, fitness goals, and time constraints. There isn't a one-size-fits-all answer, and both approaches can be effective depending on the context. Here are some considerations for both options:

Split Routine (Working Back on a Separate Day):

1. Intensity and Focus:

   • Allows for greater focus and intensity on a specific muscle group (in this case, the back).
   • More energy can be dedicated to targeting and exhausting the back muscles without spreading attention across multiple muscle groups.

2. Recovery:

   • Provides more time for muscle recovery since each muscle group has its dedicated day of rest.
   • Adequate recovery is crucial for muscle growth and overall performance.

3. Volume and Specialization:

   • Enables higher training volume for the targeted muscle group, which can be beneficial for muscle hypertrophy (growth).
   • Useful for individuals who want to specialize in developing a particular area of their physique.

Full-Body or Multi-Muscle Group Routine:

1. Efficiency:

   • Suitable for individuals with time constraints as it involves working multiple muscle groups in a single session.
   • Ideal for those who cannot commit to frequent, lengthy workouts.

2. Metabolism and Fat Loss:

   • Engaging multiple muscle groups in a single session can lead to a higher calorie burn, potentially aiding in fat loss.
   • This may contribute to an elevated metabolic rate post-exercise.

3. Balanced Development:

   • Ensures balanced development of various muscle groups.
   • Can be suitable for beginners as it provides a more comprehensive approach to overall fitness.