IFBB Pro Evan Centopani's Switched-On Back Workout

With one simple tweak, this bread-and-butter back workout for mass becomes easier on your lower back but harder on your muscles.
► Shop Animal Supplements: bbcom.me/2ExMHPx
► Iron Intelligence: Evan Centopani's Muscle-Building Plan: bbcom.me/2ExRP69
All too often, I find that people look at training as something that's specific to a particular muscle group. To this way of thinking, each muscle group consists of separate muscles, each of which you have to train individually.
I used to think this way, too. But over the years, my philosophy toward training has become more systemic and holistic. I now understand that any time you lift, you engage your entire body, not just a single muscle. And any time you train intensely, you should feel the effects throughout your body.
You know what this feels like: You're out of breath, you're tired, you want to sit down, and you have an overall feeling of discomfort. Barbells and free weights create this feeling far, far more than machines. That feeling is one of the best tools you have at your disposal when you want to get in shape-any kind of shape- and it's the approach I used in both my training program Iron Intelligence and this back workout.
Perhaps one of the greatest opportunities to "do it correctly" and collect a big dividend is when you train your back. Done correctly, back training is very demanding. You can either go balls deep, or you can stop short of fulfilling your potential. It's your choice.
Everything You Need, Nothing You Don't
This is a basic but very effective workout for me. It includes barbell rows, T-bar rows, lat pull-downs, and dumbbell rows. Depending on what the rest of my training schedule looks like on a given week, I might add deadlifts to a workout like this as well.
| Evan Centopani's Switched-On Back Workout |
1. Lying Leg Curls: 3 sets, 10-15 reps
2. Bent Over Barbell Row: 2 warm-up sets, 15-20 reps
3. Bent Over Barbell Row: 2 working sets, 6-12 reps
4. Superset
a. V-Bar Pulldown: 3 sets, 8-12 reps
b. T-Bar Row: 3 sets, 10-15 reps
5. Bent Over Two-Dumbbell Row: 3 sets, 15 reps
• Once one arm hits failure, immediately switch to the other, then switch back, then switch back again. So you might get 10-12 reps per arm, then another 5-7. Those two segments count as one set.
| Animal Supplements |
► Animal Cuts: bbcom.me/2IFnc1i
► Animal Flex: bbcom.me/2IGz5nR
► Animal Fury Pre-Workout: bbcom.me/2IG7C5k
► Animal Mass: bbcom.me/2ExBYET
► Animal Nitro: bbcom.me/2IFNlgB
► Animal Omega: bbcom.me/2IFnfKw
► Animal Pak: bbcom.me/2IF7aEz
► Animal Spiked Aminos: bbcom.me/2IB2n6Y
► Animal Stak: bbcom.me/2IEZ66U
► Animal Whey: bbcom.me/2IE0Ixz
► Animal Pump: bbcom.me/2IGVTUp
► Animal Snak Protein Bar: bbcom.me/2IGrBB7
► Animal Test: bbcom.me/2IDJ0KC
| Animal Supplement Stacks |
► Animal HRT Stack: bbcom.me/2IETSrI
► The Animal Stack: bbcom.me/2IDKVPh
► Iron Intelligence Stack: bbcom.me/2IBkMkf
| Animal Training Programs |
► Iron Intelligence: Evan Centopani's Muscle-Building Plan: bbcom.me/2ExRP69
► HRT: Muscle-Building Training Program: bbcom.me/2EuleOR
| Animal Clothing & Accessories |
► Animal Beanie: bbcom.me/2EwfWm3
► Go Hard or Go Home Tee: bbcom.me/2ExbxiI
► Animal Gym Bag: bbcom.me/2ExEzi2
► Animal Logo Tank: bbcom.me/2Ewg2dp
► Animal Iconic T-Shirt: bbcom.me/2EyqUr4
► Animal Iconic Tank: bbcom.me/2EwgF6L
► Animal Iron Intelligence Iconic T-Shirt: bbcom.me/2IEUFJ6
► Animal Mug: bbcom.me/2IBlnlZ
► Animal Pro Lifting Straps: bbcom.me/2IB2GPa
► Animal Pullover Hoodie: bbcom.me/2IE13Al
► Animal Shaker Cup: bbcom.me/2IEUP3a
► Animal Sweat Pants: bbcom.me/2EydFXd
► Animal Wrist Wraps: bbcom.me/2EydDi6
► Animal Zip Up Hoodie: bbcom.me/2Evxwqc
► Animal Gym Accessories Pack: bbcom.me/2IB2M9u
► Animal Gym Accessories Mega Stack: bbcom.me/2IDLicD
| Follow Evan Centopani |
► RUclips: bit.ly/2EwiikT
► Instagram: / evancentopani
► Facebook: / thecentopani
| Follow Animal |
► RUclips: bit.ly/2EwiArZ
► Instagram: / animalpak
► Facebook: / officialanimalpak
========================================­=====
| Bodybuilding.com |
► Supplement Store: bbcom.me/2ExyHW1
► Sales & Specials: bbcom.me/2IBmn9J
► Fitness Articles: bbcom.me/2EyskSq
► Premium Fitness Plans: bbcom.me/2IBTMBi
========================================­=====
| Follow Us |
► RUclips: bit.ly/1RSJFa4
► Facebook: on. 1lomhpr
► Instagram: bit.ly/1LzBxab