This 10-exercise workout targets every muscle in your back. But it’s not for the faint of heart. See if you have what it takes. This back workout for Abel Albonetti is gonna hurt.
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MuscleTech-sponsored athlete Abel Albonetti is coming at you again, and this time he’s after your back. As usual, he’s going at it with a vengeance so you can build some serious muscle. Over 60-90 minutes, you’ll suffer through some highly demanding double—and triple—dropsets, inter-set stretching, and supersets. Albonetti will have you making slight adjustments, mostly in hand position, to ensure you hit every back muscle.

After several exercises, you might be wondering if the workout will ever end. It will…but not until you’re lying on the floor, staring at the ceiling, wondering what size truck just hit you.

Think about that later. Right now, it’s time to top off your tanks with the best pre-workout you can find, swallow your fear, and get started. (It might be a good idea to have wrist wraps and a weight belt nearby.)

| Overhand Wide-Grip Pull-Down |
Albonetti likes to start with a pull-down warm-up to turn on the lat muscles and prepare them for the work ahead.

Focus on squeezing your back muscles as you do this exercise. Pull your elbows as far down as possible, pause for a second at the bottom, and then go straight back up.

Use this warm-up to pre-exhaust your back muscles by increasing the weight until you’re hitting failure around 12 reps. On the fifth set, add a double dropset and try to keep hitting failure around the 12-rep range. Once you finish your 12 reps, drop the weight by about 20 percent, do another 12 reps, drop the weight 20 percent again, and do 12 more.

| Bent-Over Barbell Row (Overhand Grip) |
The meat of Albonetti’s workout begins with this big compound move. He’s got you using the overhand grip to help you develop the width of your back. Keep your back straight while you’re bent at the waist. Albonetti says he sees too many people turn this into a trap row.

| Bent-Over Barbell Row (underhand Grip) |
Albonetti likes the reverse, or underhand, grip because he says it engages his lats more than the overhand grip. Plus, the underhand grip makes it easier to keep your elbows in at your sides. As with the overhand version, pull the weight all the way back, and then pause for a good squeeze before letting it back down.

| Close-Grip V-Bar Pull-Down |
The close-grip version of the pull-down helps with building back thickness. On the downstroke, pull down your elbows as far as possible. Squeeze at the bottom and then get a good stretch on the way back up. Maintain continuous tension on your back muscles throughout the exercise.

| Underhand Cable Pull-Down |
Albonetti likes to position his hands about shoulder-width apart.

“I don’t like to get them too far out,” he says. “Just enough where I feel a great squeeze in my lats.”

You’re doing 4 sets of this exercise. The third set adds a dropset; the fourth, a double dropset. Piece of cake, right?

| Dumbbell Row |
Feel torched yet? Good, because now you can relax with some gentle dumbbell rows. Just kidding. These will feel like you’re trying to row a suitcase full of gold bars (which would weigh about a ton, in case you’re wondering). As you do these, make sure you’re pulling your arms back far enough. Too many people limit the pull, turning a back exercise into a trap row. Don’t go there. Bend over, squeeze as you pull back, stretch forward, and then pull back again.

On the third set, you’re going to do a triple dropset. As you do them, keep tension in the muscle the entire time: Don’t let it rest at any point!

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    | Abel Albonetti’s 10-Move Back Annihilation Workout |

    1. Wide-Grip Lat Pulldown: 5 sets, 12 reps (last set will be a double dropset)

    2. Bent Over Barbell Row (Overhand Grip): 3 sets, 10 reps

    3. Bent Over Barbell Row (Underhand Grip): 3 sets, 10 reps

    4. V-Bar Pulldown: 4 sets, 12 reps

    5. Underhand Cable Pulldowns: 5 sets, 12 reps (last set will be a double dropset)

    6. One-Arm Dumbbell Row: 3 sets, 12 reps (last set will be a double dropset)

    7. Dumbbell Incline Row: 3 sets, 12 reps (last set will include double drop)

    8. Superset

    a. Seated Cable Rows: 4 sets, 12 reps

    b. Straight-Arm Pulldown: 4 sets, 12 reps

    9. Rack Pulls: 4 sets, 10 reps

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  2. I do this type of workout+ 3 more back exerceses and biceps and traps….in the same workout,takes me from 1h30 to 2hrs to finish, I pretty much combine them,the recovery is hard and tough….and I am natural 1.65m 76kg…..trying to reach my goal and get 80kg…

  3. Did this workout last week with my friend. It was a love hate moment lol.

    Took us about an hour and a half. We normally lift heavy but my friend liked that it was something different. He did make it clear to some of our gym buddies I was trying to kill him. Lol

  4. What meal are you eating before and how far before, what time of the day are you training like this and what activity are you doing for the remainder of the day?

  5. Half these exercises are being done twice just in a different way. To hit every muscle in your back you only need about 5 exercises and those can be done in the same workout while hitting biceps which would take about 45 mins to an hour. Good vid though.

  6. I… don't like this at all. It looks more like an ironman prep than a muscle building workout. Or rather what little boys would do to compete at the gym. It has 3 sets of 10-12 for EVERY exercise. It seems to employ dropsets in a completely counterproductive way (the point of them, is to exhaust and finish off the muscle, draining the LAST of it's potential. It's generally NOT supposed to be the FIRST thing you do in your workout) . Absolutely no strength work, no mid rep range; not even planned progression; just overall training for exhaustion and that's from set 1. It seems an overall WAY too much buck for your bang. And I'm not pouring bollocks but meaning "this is way too hard for me", I actually mean "this is way too easy with too much shenanigans". Where are 5×5 weighted pull ups supersetted with lat pull downs for a total of 15-20 reps per superset? Where's the 4×6-8 barbell row? Where's the tripple one arm row dropset starting with failiure at the 6th rep on the first one? And why so much shifting of your damn wrist position; you're not giving a hand job here. Leave some variations for the next workout or the next program; if you're just constantly doing ALL of the back exercises then there's no room for switching up your routine. Overall this looks like an amazing overkill and underkill at the same time.

  7. Guys dont do this work out not even trying to do it once a month theres a ton of junk volume and easy overtrain and it would be pointless for all the hardwork you put into the workout btw if you actually train many sets to failure you wont even get to continue the rest


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