Avengers Back Routine

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After watching Avengers Endgame the other night, one thing that popped out to me the most about most of the superheroes were they all have made massive gains over the years, especially in their upper back.  Captain America, Bucky and even Thor have celebrity trainers that really focus on their full body movements but really emphasize the upper back to create that super hero physique. 

 

Now I’ll be honest, it takes more than just a solid back day once a week to make these gains, you need a full structured program.  We offer those for sure, so be sure to head to our store to see which program works best for you.  However, being so pumped after Endgame, we decided to throw up a back routine here for you guys for free.

 

This will get you started towards your goals, and also let you in on some of the routines these guys use when getting ready for the big screen.  These is a heavy workload for just your back.  What you will see here is pretty straight forward, but instead of your normal 3 sets of 10 that most do, you will be increasing your weight each set, while decreasing the number of repetitions you are doing.  We are still staying well within the hyperthropy rep range to help trigger growth and get that superhero back in 3D mode. 

 

Start with a light warm up of mobility and band pull aparts.

I like to do 3 sets of 20 band pull aparts and lacrosse ball mobility for my lats, shoulders and upper traps to increase range of motion for the exercises.

 

We are starting on the Lat Pulldown

1 set of 12, rest 60 seconds then increase weight

1 set of 10, rest 60 seconds then increase weight

1 set of 8, rest 60 seconds then increase weight

1 set of 8, rest 120 seconds

 

T Bar Row

1 set of 12, rest 60 seconds then increase weight

1 set of 10, rest 60 seconds then increase weight

1 set of 8, rest 60 seconds then increase weight

1 set of 8, rest 120 seconds

 

Pull Ups

3 sets of “As Many Reps As Possible”

Rest 120 seconds in between each set

 

Barbbell Bent Over Row

1 set of 12, rest 60 seconds then increase weight

1 set of 10, rest 60 seconds then increase weight

1 set of 8, rest 120 seconds

 

Finisher on Back Extensions.

2 sets of 20 reps

 

Finish your workout with a cool down, use bands to stretch out your lats and lower back.

You can use your favourite static stretches here and give a good 30-45 seconds hold for each.

Matt Barrett