Abel Albonetti's Ultimate Back Workout
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- Опубліковано 17 сер 2024
- If you're looking to round out your muscular physique, a strong back is an absolute must. Try this intense, high-volume workout to put on size and build a stacked back!
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00:00 - Intro
01:26 - Beginning of Workout
02:45 - Weighted Pull-Up
03:24 - Dumbbell Row
04:14 - Reverse-Grip Lat Pull-Down
04:45 - Close-Grip Cable Row
05:19 - Incline Bench Dumbbell Row
06:33 - Giant Set
07:50 - Outro
Looking to build a broad back? Of course you are. While the back might not be one of the standard go-to "show muscles" or have an international day named after it-ahem, chest-a wide, muscular back is essential to a well-rounded physique. It's the key to looking dense, thick, and powerful.
This upper-body workout will help you lift your way to larger lats, stronger traps, and a muscular middle back. Some of the movements will even hit your biceps and shoulders. Follow my directions, and you'll be well on your way to a barn door back in no time.
READY, WILLING, AND ABEL
This hypertrophy workout is a high-volume, muscle-building assault. It will most definitely help you build the solid, thick back musculature you're after, but it won't be easy. You'll need to put in some serious work. Get your head ready, because this bomber back session includes a hearty helping of dropsets, trisets, intraset stretching, and good ol' heavy lifting.
Lift to failure on all your sets, but stay focused on form. Keep your rest periods to a minimum and don't waste time. During my hypertrophy workouts, I keep my own rest between sets to roughly 60 seconds, and I never exceed 80 seconds.
All of these movements emphasize the lats, delts, and traps while throwing in a good amount of midback and shoulder work. Let's get started.
| Wide-Grip Bent-Over Barbell Row |
When I do a bent-over barbell row, I like to start by standing up with my back straight. I then hinge at the hips and lean forward into a 45-degree angle. This is the ideal starting position. For each rep, I let my lats and arms achieve full extension before pulling the bar up. Make sure you use a heavy yet manageable working weight for the first 4 sets.
On the fifth and final set, you'll perform a triple dropset. That means you'll drop the weight after the fourth set and go as heavy as you can for as many reps as possible (AMRAP). Then you'll strip more weight and repeat that two more times. Make sure you hit failure with every single set.
| Wide-Grip Weighted Pull-Up |
Pull-ups are an essential lat-strengthening, back-building exercise. On these, I squeeze my back on every rep, and at the bottom of each rep I release my lats fully before pulling myself back up.
Even when using weight, I try to make sure my form on every pull-up is as perfect as possible: hands shoulder-width apart, chest out, torso angled back slightly, shoulder blades back and contracted on the way up, and arms extended and fully stretched at the end.
As always, scale as necessary. If you don't have weighted pull-ups down just yet, bodyweight pull-ups are fine. Just make sure you hit the 8-12 rep range.
| Single-Arm Dumbbell Row |
For standard, single-arm dumbbell rows, I really focus on extending my arm all the way down and then squeezing at the top, trying to get my elbow as far back as possible.
For swinging rows, my form is a little different. For these, it's important to focus on the mechanics of the movement and leave your ego behind when choosing a proper weight. I go down in weight for this one, instead focusing on the second half of the rowing motion.
Doing so allows me to pause for a split second at the top of the movement and then release, targeting a different part of the back. Trust me: When you have this one down, you'll really feel the difference.
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| Abel's Ultimate Back Workout |
1. Wide-grip bent-over barbell row: 5 sets of 12, 10, 8, 6, 4 reps,
2. Wide-grip weighted pull-up: 5 sets of 8-10 reps
3. Single-arm dumbbell row: 6 sets of 12 reps
4. Reverse-grip lat pull-down: 4 sets of 10-12 reps
5. Close-grip seated cable row: 4 sets of 10-12 reps
6. Prone dumbbell bench row: 3 sets of 8-12 reps, triple dropset
7. Triset: 3 sets of 10-15 reps
a. Wide-grip lat pull-down
b. Straight-bar cable pull-down
c. Standing low-cable row
I want shadool. Can you hlp me...??
Awesome workout 👍
Too many single arm dumbell rows yeesh 🥵
Hello sir tell me only 4-5 effective back workout because i can't doing 8 to 10 back workout
Sir send me one week workout schedule
if you keep doing this workout for a couple years, helicopters could land directly on your back
SQUEED loool
SQUEED 😂
😂😂😂😂😂😂 best comment ever
😂😂😂😂 god
Yeah ıt is good but challenging.
How i wish my local gym look this empty.
Haha .. 😅😅 this is what i Thinking .. !
Carlos Carlos timing my guy
haha i would change it for this clean.
I go to my gym around 10:30 pm, looks like a ghost gym. Makes me feel like a kid in a candy store....
Lol I go towards the weekend after 7pm and very often it's empty or there are just 4-6 people there.
Full Workout Chart Here :-
(x) BB row 5x12,10,8,6,4(3< Dropset)
(x) Pullup 5x8-10
(x) DB Row 6x12 (3 Normal-3 Swing)
(x) Rev-Grip Lat Pull down 4x12
(x) Close-grip Cable row 4x12
(x) Incline DB Row 3x12 (3 Drop
30 sets!! Is it even advisable. Looks good though…will need some tailoring.
1:39 Bent over Barbell Row
5x, 12, 10, 8,6,4
3:14 Weighted Pull up
5x, 8-10
3:32 Dumbbell Row
6x, 12 Reps
3:50 Swing Row
4:20 Reverse Grip Lat Pull down
4x, 10-12 Reps
4:55 Close Grip Cable Row
4x, 10-12 Reps
5:33 Incline Bench Dumbbell Row (5:56 Stretch, 8-12 Reps)
3x, 8-12 Reps
7:00 Wide Grip Lat Pull Down
3x, 10-12
7:14 Straight Bar Cable Pull Down
3x, 10-12
7:26 Standing Low Cable Rope Row
3x, 10-12 Reps
o wow, this is an awesome workout, did it last night in 1hr 40 mins and it worked every part of my back
It's like all the same movement lmao
Estimated time to completion (one muscle grp) : 3hours.
Nice
the back is a pretty large area tho
1 and a half hours*
😂😂😂 3 hr shift for him. Must be nice.
Weak
Do you even lift bro
This is my fifth time doing it! My Back is turning harder than my life 😋
stay strong brother. hope your back got harder and life easier in this time
I just did the full work out the way he explained it. I been training for 4 years and I have to say, this was very different and challenging, I hope this breaks the Plateau I been in !
update?
He never returned since he was warped into the land of backs
Miles Steele he’s so wide now he couldn’t get thru the door to his desktop computer
Juan Suarez did it break the plateau?
** life update** this workout definitely broke my plateau. I believe the biggest lesson I got from this workout is to stick to something and just do it consistent without giving up! The results will come with time.
i follow diet religiously i have mc donals burger 5 times, then chips,coke,doughnuts hope i get lean physique quickly.
Siddharth Shinde you should be a comedian..
sidrath
people
What's up
Тry this Great рrоduct twitter.com/2bb2f04bcfdee5ead/status/742668391975096320. Hаvе bеееn аblе gаin 10 lbs in thrее mooonth!!! АAАbеl Аlbоnеtti s Ultimаatеe Bаck Workоut
Best Musclе Building Foods: Eat Тhеse Foods To Gain Musсlе Mass Fаst Rеad here noоw => twitter.com/c973725249e5bfa0f/status/822770372575563776 Abel Albonetti s Ultimаte Bаck Workout
The best part of Abel videos are
the workout is not confusing. Clean information about - sets, number of reps, Giant or Drop set. When to increase weight. Rest time. No one explains all in single video. I finally deleted all gym apps and started following him. Excellent effective workouts. 😍
This is by far the best back workout I've ever seen and hell yeah I'm gonna try it
Check out Abel's UA-cam Channel ►ua-cam.com/users/Abelbodygym
Best back workout i have seen. Not too standard not too weird
Possible to exchange subscriptions in the channel please Thank you for your understanding
This is one of the greatest workout on UA-cam.
i literally can feel my wings.
amazing workout.
Omg my back is sore now,
I just watched him only!
Best work out channel. Rather than too much of talking done by other fitness bloggers this one is legit.
I got to set 27. It took an hour and 45 mins and I feared for my life
Never skip neck day
I bet you never skip it. STAY UNDER THAT DESK MY BROTHER!
U Russian?
+Zahid Shayi I think it's Greek
U mean abs day?😂😂😂
kostas kitmiridis k
no question epic workout bro keep the good work
if you hit your back once a week this workout is super legit guys
this is my second time watching your before gym, the first was about the arm and i really can feel the change. Keep it up Bro!
Not going to lie, but this is one of THE most brutal back workout plans.
Hats down!
i am honored to be a part of this website
Did it yesterday. 1 hr 21 minutes. Back is feeling it today. Legit workout.
Abel is a beast
I respect who hard working
i dont respect your grammar teacher
Talal The “t” is capital in the beginning of the sentence.
M7MD 1OO 3:36 how many time i do this
Talal 12 time and 8 reps
Seems like a great workout.
But yeah this would definately take about 2- 2 1/2 hours based on how much you rest.
This guy is a beast .I'm going to try this on my next back day
Abel.... I just did your workout! That was intense. I wanted to give up half way through but fought thru the pain. Keep them coming. Thx
I am actually much more impressed by the definition of his shoulders. That's what I want for my physique
His rear delt is clearer than my future.
i think i will never recover from a back workout like this
Wow great back workout Abel background sound I liked
Great job of explaining what is a good back workout. I put several of your suggestions in my toolbox of training moves. You are a good instructor.
Good ass back routine
Lmao Snew commented here 3 years ago thas crazy
Yoo
So this is where u get ur workout from 😁
Good video and descriptions of exercises, well done.👍
Thanks man!
How can you do this kind of workout in under 90 minutes?
There is at least 40 sets total
+LittleJ1337 minimal rest time, no messing around in the gym
Danny Hermosillo Still undoable unless u literally do 10-20 sec rest time between every set, just try it urself and see how impossible it really is to do 40+ sets in under 90 min lol
+LittleJ1337 Yeah well either way, at least if you do it under 90 minutes, it helps you do it with the correct intensity
Will surely give this workout a try. Thanks for the video, keep up the good work.
I have just finished this workout. I can honestly say that it is a back killer. I have never felt pump of that level in my back. Just try it.
These exercises look great. Although I am just happy with deadlifts, pull ups, weighted hyperextension and barbell rows... lol
Siddharth Bhattacharjee quit being average and level up
just a critique, not need for hyper-extensions, maybe a tbar row instead?
Possible to exchange subscriptions in the channel please Thank you for your understanding
"You'll feel the difference when you have it right"
This is so much work. So many excercises and sets. U don't have to wornout for 1:45 hrs bro
This workout is really very effective and useful. From today I will follow this workout for three month and I wanna know the result.
Finally a nice, clean and full movements.. Great job, just so weird there's so many exercises, I don't think all of those are necessary per day ;)
Yes and No. They key of success is to scramble everything every month, year, decade, century, millenium, bla bla bla.
+Miguel Jimenez I agree
i mean i dont remember which video said that workouts for a specific muscle group should be atleast just an hour long
Would love to see this kind of workouts for the rest of the body!! looks fun!
Michael Smart Yes you can only get results from high volume workouts and gains!
yea, for building muscle high volume is best. but not for build strength
One of the best legit and complete back workouts. Thanks bro!
just avoid those kind of workouts..the require not only years of preper training but also taking gear
Nope. If you follow proper form with proper weights and diet it's really a good one
+B. L .B 0.2 WTF so you think working out like this everyday is ok for an avg guy ...come on..
+B. L .B 0.2 WTF you cant recover and by the time joint pain is going to come
no pain no gain dude
Ive been doin these back workouts, a good video and descriptions of exercises, good job!
Thanks bro.
fan from India
I am going to do these workouts today wish me best of luck .
good luck logging off UA-cam for your workout.
Thanks buddy
How did it go?
i guess he RIP :)
+TheYoyozo it's was really good I like it, you should try !
Excellent selection for working the whole back.
Abel has some of my favorite workouts. Some serious volume kills me every time. :-)
Gonna try this workout
The one thing this workout needs: more volume
Thank you for this amazing workout , I really felt it and i loved the constructive guidance with each exercise
I've been looking for some extra exercises to add to my routine. Found them. Thanks you.
I can do a push up
Wow
Thats great buddy
Awesome!
Good for you man
There's some workouts in the video that I haven't don't that I would like to try at the gym but I'm scared my form would look bad and embarrassing.
Simon Riley there's nothing wrong with TRYING to become stronger, just go for it
Simon Riley listen, its all in your head. I know that when u first start u think everyone is watching u when in reality they're not. No one walked into the gym for the first time and and good form for everything. It takes time and don't be afraid to try new things
ask someone to help check your form . All the massive dudes at the gym love helping other people. It's their specialty
I just put my ego in locker when I'm in gym. You will be fine bro.
if it works for you then just do you. who cares about what other people think, they're not paying your gym membership you are.
Would start from Tomorrow I’ll keep you guys updated !!
this guy gives very good descriptions. good video!
how tf can someone do so many exercises properly?!
+12345a i do more in like 45 min
in time your body will start to recover faster so give it a month . i train 5 To 6 times a week and i do cardio in my off days
+Zakaria Zari That is too much
1 day off is good for me .
Zakaria Zari 2 days is enough.
Unless you workout lightly in the gym, then 1 day is enough, but that's too much if you workout strenuously.
Nice back workout
Great balance of demonstration and explanations. Great video overall
I starting 3 months ago and work for me very good, take me 1h 30minuts, I feel so great, I fallow Abel and I do all this workouts, I feel so confident and is working for me...
Hye, can you say us what is the musics in this video ? That's great . Thank you ( a fan from France)
Abel "Triple Dropset" Albonetti
Nice, tried doing pullups, did like 3 🙃
Zero
@@akashgavhane1241 ur literally weak shut up
I can't wait to try it ! thanks for sharing ! :)
what shoes are those
+Berkay Kula i want to know the name of those shoes 2
+Rayna Crisostomo Perez Honda S2000's
respect for you thanks 👍
Don't get why yall are complaining. This dudes kills. If you can't keep up start small and work up.
Awesome, perfect workout. Your video really helpful. And the way you have explained all very good. Looking fwd for more training videos from you.👍👍👍
the best workout i have never seen . got a burn extra calories in the gym today hh well done Abel Albonetti
This is one heavy workout
Hi I'm from India. I didn't understand the meaning of Giant Sets.. can you please explain?
HIS HAIRCUT IS THE BEST
So basically you're telling us to do super high volume, heavy weights, drop sets, giant sets, and rest for 1m-1m20s between sets, all of those things in 90 minutes or less? I don't think that's possible. You will be frying your CNS and your joints to death with this kind of training on a daily basis. More doesn't necessarily mean better when it comes to training.
+Quan Le You can if you start with a reasonable amount of weight and build up...
you can do those exercises with a low weight
+Quan Le It's almost impossible to fry your CNS bodybuilding. Especially while beeing enhanced.
+Quan Le I was gonna say....this volume is fucking crazy.
You're not supposed to do this set everyday, genius.
I would of been done on the first exercise
LOVE BODYBUILDING WITH ALL MY HEART AND ALWAYS WILL
Good to go with these workouts. Ty.
Indians here hit like 😁
Nice thanks how the body gain
Thanx for this great workout i really felt it im sooooo pumped keep it up 👏🏻
Great workout you can really feel the pump
Marc fitts RISE
Ever heard about grip strength?
Thomas Ringsted straps are the reason he has shitty forearms, I think they are helpful some times, but DUDE, r u seriously gonna wear them through the entire workout?
Thomas Ringsted this workout is not about that! make a more pertinent comment man. Why you got to be a hater?
chivil15 fair comment but this is a high volume fat burning hypertrophy workout so its necessary! In a traditional bodybuilding bro workout you would only use it for last set heavy pulls/rows so yeah looks like you did not understand the purpose of this workout! See Chris Jones, Rob Riches & Steve Cook videos if you confused.
Thomas Ringsted If you ever got sweaty in the gym you'd know why he needs straps. I don't have them but if i had them i'd use them through the whole workout.
i do forearm curls at the end of every upper body workout (4 times a week, i do push-pull-leg-rest-repeat) and it workes really well for me. just doing like 1-2 sets with a light weight (i do it with an empty barbell) and going for a lot of reps makes your forearms burn like hell.
Perfect Back Workout
This workout looks brutal, not for the weak
What's up
hi can we do cheast and back workout same day
Amrit Gautam If you give yourself a week to recover before hitting the gym again.
i wouldnt recommed it, do it on another day
I have done this workout and you know what its killing my back right now
by the way its a great workout i'll name it (BACK KILLER)
Awesome workout bring me into intermediate from beginner in just 3 months
I prefer Hunter Labrada
Did that one. Prefer this one.
Never seen so many cry baby's on a fitness channel
BonDraper tru
I know right!
Someone whos been training for about 7 years now and people saying "oh you cant do this in a hour!" or "this is over training"
NO ITS NOT! I do loads of High Volume, heavy sets and drops sets etc!
It can be actually better depending on what your goal is!
RossLeePearson well not everyone has the time for hours in the gym
penjelmaan katak if you find it importent you will find the time
stop crying
Most people that complaining, hard work from them is training CJ in GTA San Andreas
I really like your workout and I am going to try this in gym. Thanks for your good advises. :)
I will be trying this tomorrow and it's back day anyway!
i am cheating so bad , triceps doing all the workout .Back muscles just chilling over there
lol same here ...you need to concentrate on back muscles.
Just max focus. Try with creatine... Ill try this one and its brilliant, today one more time, but this time mutch easyer to turn on that back muscles :)
This workin werry well ! :)
G SaR.OS/23 Mind muscle connection.. focus on that, buddy !!!
how the hell are you using the triceps on a back exercise? the triceps is responsible for pushing, your back for pulling. its the exact opposit lol
Triceps on pulling exercises ? what
He forgot about lower back.
Kerwin Alava just add lower back exercises in this workout..have Some sense bro
Kerwin Alava for lower back I usually just do arch my back during reglar back movements like dead lift and squats it's been helping out alot
You're already doing 6 exercises. You cant 'just add lower back', you're way too fatigues. Hit lower back with legs = squats
you dont need to train your lower back direcly. doing exercises like bent over rows, t bar rows and deadlift work your lower back too since they require a lot of stability from your core.
but if you really want to hit your lower back directly you can do some hyperextensions at the end of your workout, and maybe some planks and stuff at home to work on that stability.
l
Workout looks insane
Awesome work man!
Y does he sound so angry
dinesh selv arah in this thread in 56
Because he’s been told to do this workout 😒🤪😴
Because HE IS ANGRY
Mohit Shetty Shettre,Anger brings out boost and pump to workout.
Testosterone
He does not look friendly....
lol
Jonathan Arteaga omg lol
check out his channel :) he's soo much different and outgoing
Well..who does while lifting wheights
Deaaad
Omg i just finished this workout! Best back workout i veľkých ever done!
It was good doing this workout.. it took 1 hr 20 mnts for me.. it's a very good feeling.. I can feel all my muscles