Complete Heavy Back Workout | 20 for 20 Series

We're back with a complete heavy back workout from our 20 for 20 8-week Challenge. With the challenge, we follow a push, pull, legs split. The first three days are a heavy, strength emphasis with the next three days being high volume focused.
Today, we walk you through the first heavy back workout in the challenge. At the beginning of this training block, we slow down the tempo on our heavy days to extend the time under tension.
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Here's the workout:
1a. Chin-Up 4010 Tempo 10/8/6
1b. YTW on Rings - 3x5 each
2a. Chest Supported Row 3011 Tempo 10/8/6
2b. Incline Rear Delt Raise 12/10/8
3a. Wide Grip Lat Pulldown 12/10/8
3b. Dumbbell Pullovers 12/10/8
4a. Supinated Grip Bent Over Row 12/10/8
4b. Seated Reverse Fly 12/10/8
5. Barbell Curls 12/10/8
6.Double Arm Zottman Curls (Drop Set)
3x10/10/10
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[@FitnessCulture]

Sign up now: challenge.fitnessculture.com/20-for-20

[@bodyup360fitness7]

Good stuff! I really enjoyed the shoulder mobility video too!!!!

[@big_shot2003]

GOOD STUFF JAKE!!

[@abramhill1]

Did this one yesterday. Loved switching up to underhand rows, and those Zottman curls - what a burn!

[@thomd.6188]

Did this one today! For me personnaly, a lot of volume for rear delts (but I'm probably not used to it), but in general very solid workout!

[@TheNewLifeOfFienie]

1) HAPPY AND BLESSED NEW YEAR, GUYS! 🎆 2) Jake has hair again, yaaaay! 🙆🏽‍♀️ 3) Music was SICKKK! 💃🏽 4) Content was awesome as usual! 💪🏽 Haha, you got weaker and fatter? You'll reach your goals, J.! 🙌🏽 Hi from the Netherlands! 🇳🇱🌷

[@bigdaddyyumyumthechocolate8481]

Those YTWs Love them im incorporating them.

[@joelprecht1132]

Can you cover your Lean Program please 🏋🏻 would really be appreciated. Love your content! Keep it up 👍🏻

[@alexpinto4338]

Best chanel on youtube! Can you do more cardio vidoes and maybe a video on nutrition. what Split did you do before to get so strong ? :D haha so many Question, Sorry. Thnaks again, from sweden

[@jonfrost_dj]

This session killed me the other day!!

[@tera6245]

fucken awesome.. practical real advice..just what i need..

[@freedomburgers4126]

Jake looks like a damn fullback. Mans is dummy strong

[@alexaldred3492]

A full week in the 20 for 20 challenge?

[@tonyrasero2730]

Hey jake just saw the last work out on back just wandering would that be good to fix the posture aswell as back ? Cheers mate thanks tony

[@silliemeister]

They are called Zottman curls, oke. I call them dance curls😂💃

[@TheZachHack]

Possible to do more mobility videos?

[@GiorgosMagoulas]

Any alternatives for the reverse flies?

[@8000860]

What is the purpose of high volume and pump for natural athletes?!

[@FitnessCulture]

Muscular endurance is a huge benefit.

[@_mr.lopez89_]

If your currently using the app do you pay more to do the challenge ?

[@FitnessCulture]

Nope, you automatically get to enter.