Massive One Day a Week Back Workout

We're back to back with another one day a week perfect workout. This time it's all focused on building a bigger back. Steve and Jake take you through a full workout that you can try on your next back training day.
Lift 1
(1:28) Muscle Ups, 3x5
Lift 2
(2:16) Pendlay Rows, 3x5
Lift 3
(2:57) Rope L-Sit Pull-Ups, 3x5
Lift 4
(4:22) SA Barbell Row, 2x10
Lift 5
(5:03) Inverted (Weighted) Pull-Up, 2x10
Lift 6
(5:41) Single Arm Iso-Lateral D.Y. Row, 2x10 each
Lift 7 Superset
a. (6:35) Straight Bar Pullover, 2x15
b. (6:50) Wide Grip Seated Row, 2x15
(7:40) Conditioning Circuit
3 Rounds, Max Effort
a. 20-yard Rope Sled Pull
b. 20-yard Sled Push
c. 20-yard Yoke Carry
d. 150lb Med Ball Over Yoke
e. 20-yard 150lb Med Ball Dung Beetle
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[@stevemos3068]

Jake... is a beast! .. motivating as hell! Cant wait till next back day!

[@Braulioyeah]

Just what I needed. Thanks guys!

[@jesshumphrey161]

Good work Alec! He's definitely put on some size recently.

[@sukidhillon9024]

Great timing - back day tomorrow! 🙌

[@lyndonwall8479]

Damn, this workout is fire. Jake and Steve, lookin good

[@ynotegg]

All Blacks shorts 👍🏽 World Cup starting soon bro. Awesome clip 💪🏽

[@GuyPucill]

Nice dramatic music and editing on the last exercise 💪😎

[@sreekirank5555]

Vegan Baker smashing the workout!! Nicely done

[@Lewis24hrs]

Back Day ! Who else loves back day ?!

[@kaloyanshalamanov2434]

Bach guy

[@kaloyanshalamanov2434]

Back guy

[@oliverlopez7600]

Awesome!!!!!!!

[@TheGiftRF]

7:59 Peak Vanilla Gorilla

[@TheNewLifeOfFienie]

Hair on fleek, guys!! 😁

[@chevyford5992]

Broooo......Jake is a beast...he looks like he’s bout fly off those muscle ups

[@SCGRAPHY]

last set best set

[@Magana23]

Love how ALEC got in there too 🥳

[@killiansamson4858]

Super vidéo as always ! Can you do a video about the contrast method

[@rbivins]

Today i'm going to finally do my first muscle-up! All thanks to this video!

[@innsats8]

Nice MU. From, Norway, Haugaland Calisthenics.

[@diegovilla5417]

Sir Alex Baker in the back geeks me 😂

[@yassinhegazy710]

Great workout guys, now I'm confused should I follow a bro split, full body workouts or upper body lower body splits, push and pull. Please help

[@jacobsims8275]

Is this workout with the triathlon training going to be uploaded on the fitness culture app? I could really use this one. right now im doing the athlete program but have to change stuff up due to volume of swimming and running

[@ScooterCR500]

RIP Franco Columbu!!!

[@astewart6793]

Could you combine half of the chest day and half of the back day in one session then do the other half of both later that week? Rather than having a day specifically for back etc

[@cody4916]

That would actually be better. Twice a week frequency will give more gains than once a week.

[@ronaldgg1246]

How many Square meter does this gym had? Was this 10,000 sqm or below?

[@caseyeiseler]

You almost said, "What is up, KZbin?"

[@landonsmith8776]

We only go up to 160 here! my gym goes up to 130 lmao! What a haus

[@ctursi3234]

Steve- where can I get the logo T-shirt?? Only been asking for 6 months now! LOL.

[@xray3966]

No time under tension or form wtf

[@user-eb6qv2sw9z]

"We only go to 160 here" Noob gym

[@travelingislife6097]

Lets see the natty people do this workout multiple times a week and reach overtraining in no time

[@FitnessCulture]

Here's the title of the video again since you must have missed it "Massive ONE day a week back workout."

[@michao9252]

Circus muscle up. 🤦