Back thickness & Hamstring workout

[Primemuscle]

Ok guys so a while back I changed my split and Monday’s became: Back thickness & hamstrings.

Which is great because it ends the debate of deadlifts on back or hamstring day.

So what I do is several variations of rows then get the hamstrings firing then go into deadlift variations and I’ll finish it off with a little more rowing.

I want to note that before doing this make sure your technique is solid and you’re able to really grind throughout your entire workout.

Here’s the blueprint. Completion time is around 2 hours. And everything is trained to near failure as heavy as possible for that rep range...

Smith bent over rows
4 sets, 10-12 reps

Hammer single arm rows
3 sets, 10-15 reps

Tbar chest supported rows
4 sets, 15/12/10/8-10 reps

Single leg curls superset with machine abductors
4 sets, 15-20/20-30 reps

Seated leg curls
5 sets, 15-20 reps

Bb stiff leg deadlifts
3 sets, 10-12 reps

Bb deadlifts
3 sets, 10/8/6 reps

Seated cable close grip rows
4 sets, 12-15
** Branch Warren style


If you want to bring up your posterior chain, get those lats to hang and have some nasty hamstrings this is a great way to do it. Smokes everything from head to toe on the backside.


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[Ranger15]

Yeah this sounds like a hell of a workout and actually something I might try tomorrow instead of Tuesday usually just being back and Wednesday being legs . Thanks for posting this up I love learning new things and different ideas because my way of thinking I would have incorporated the deadlifts at the very beginning because I feel like it is one of three main core exercises ! That’s my old school way of thinking so I love new and different things !

[Primemuscle]

Yeah this sounds like a hell of a workout and actually something I might try tomorrow instead of Tuesday usually just being back and Wednesday being legs . Thanks for posting this up I love learning new things and different ideas because my way of thinking I would have incorporated the deadlifts at the very beginning just my train of old school style training!

Tbh man I was the same way. I’d always start with my main compound move first. Whether it was squats, deadlifts, presses, etc.

However I changed it up to doing those either in the middle or as the very last exercise for several reasons.

First being that by the time you get to that compound exercise, you’re already warmed up, muscles are firing fully and it significantly decreases the likelihood of injury.

The second reason is I believe you see how strong you are when you’re tired. It’s easy to be strong when you’re fresh and just starting out. But how strong are you when you’re 1 to 1.5 hours into a workout and have been grinding out sets prior to that exercise. I think a true measure of strength is how much you can lift when you’re tired and fatigued. It takes true mental grit and puts quite the exclamation mark on an already great workout.

Obviously you won’t be as strong as if it was your first set but it shouldn’t be too far tbh. I find if anything I’m possibly 2-4 reps less on an off day. And sometimes I’m hitting new numbers & PR’s which is an even better feeling because it’s after you’ve already annihilated some weights and you’re continually fucking them up until you leave the gym. Ultimate high


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[Ranger15]

I definitely can see the reasoning here and I can agree with this it definitely has something to do with getting older and doing everything to minimize injury because we just don’t heal like we used to so for at least next little bit I think I might switch up ideas on my lifting and give this a try thanks brother

[Primemuscle]

I definitely can see the reasoning here and I can agree with this it definitely has something to do with getting older and doing everything to minimize injury because we just don’t heal like we used to so for at least next little bit I think I might switch up ideas on my lifting and give this a try thanks brother

I feel you on that brotha. It’s all about not only training harder but also training smarter. The two combined will build a great physique and you’ll have longevity in doing what you love (slanging iron).

Glad to be of help man. If you give it a try let me know what you think!


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[Rock Diesel]

Awesome workout. I may give something like that a go too. I'm a huge fan of throwing my big compound movement at the end of my workout. Mainly the same reasons as both of you, getting older and trying to mitigate injury. I'd be completely taxed by the end of that one. Good stuff bro, thanks for posting.

[Primemuscle]

Awesome workout. I may give something like that a go too. I'm a huge fan of throwing my big compound movement at the end of my workout. Mainly the same reasons as both of you, getting older and trying to mitigate injury. I'd be completely taxed by the end of that one. Good stuff bro, thanks for posting.

Glad to share with the hood. It’s been whooping my ass and yielding great results so figured I’d share. It’s a grinder for sure man. One of those gut check type ofnworkouts


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[maxmuscle1]

Ok guys so a while back I changed my split and Monday’s became: Back thickness & hamstrings.

Which is great because it ends the debate of deadlifts on back or hamstring day.

So what I do is several variations of rows then get the hamstrings firing then go into deadlift variations and I’ll finish it off with a little more rowing.

I want to note that before doing this make sure your technique is solid and you’re able to really grind throughout your entire workout.

Here’s the blueprint. Completion time is around 2 hours. And everything is trained to near failure as heavy as possible for that rep range...

Smith bent over rows
4 sets, 10-12 reps

Hammer single arm rows
3 sets, 10-15 reps

Tbar chest supported rows
4 sets, 15/12/10/8-10 reps

Single leg curls superset with machine abductors
4 sets, 15-20/20-30 reps

Seated leg curls
5 sets, 15-20 reps

Bb stiff leg deadlifts
3 sets, 10-12 reps

Bb deadlifts
3 sets, 10/8/6 reps

Seated cable close grip rows
4 sets, 12-15
** Branch Warren style


If you want to bring up your posterior chain, get those lats to hang and have some nasty hamstrings this is a great way to do it. Smokes everything from head to toe on the backside.


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I’m trying it! I love Branch Warren, straight hardcore bodybuilding, Goriila training!

Max


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[Cmack053]

I will definitely try this pairing the next time i switch my routine up

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[Primemuscle]

I’m trying it! I love Branch Warren, straight hardcore bodybuilding, Goriila training!

Max


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Gotta throw in some meat head clang & bang shit ;)

Let me know what you think once you give it a go


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[Primemuscle]

I will definitely try this pairing the next time i switch my routine up

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No doubt man I’m sure you’ll love it


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[Leoterelli250]

I really like this and will try this out today and if I remember let you guys know. I have also always trained my main lifts first but this seems interesting. Thanks for posting

[Primemuscle]

I really like this and will try this out today and if I remember let you guys know. I have also always trained my main lifts first but this seems interesting. Thanks for posting

Right on man you’re welcome. Definitely give it a go. I think you’ll enjoy it. And if you remember to, let me know what you thought of it


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[maxmuscle1]

Gotta throw in some meat head clang & bang shit ;)

Let me know what you think once you give it a go


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Most def. Gotta turn on some Beats and zone!

Max


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[Primemuscle]

Most def. Gotta turn on some Beats and zone!

Max


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Get after it brotha. Enjoy!!


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