Justin Page leads a back workout starting with light 15-20 rep sets to pump blood into the muscle, then moving to heavier 8-rep sets and high-volume schemes like 20-15-12-10-8-8-8-8. He emphasizes full stretch, squeeze, and tempo on lower-lat pulldowns, bent-over rows, and wide-grip pulldowns, finishing with a triple drop set.
What's up guys, Justin Page here. I'm gonna hit a back day today. Think I'm gonna do some lat pulldowns, probably some bent-over rows, of course some single-arm dumbbell rows as well too. We're gonna hit the back all over, every angle, get some depth into it and get these wings so that way we can take flight. Cool transition and we're here. All right, so we're gonna start off with lower lat first. We're gonna work our way up the back. Nice and slow, we're getting a good deep stretch here in that lower lat. Hit that contraction, slow tempo on the way down. Come up, squeeze, hold it for a couple of seconds, go back down nice and slow. We got Shanice over here, she's getting already warmed up. Bye! For the first set, I like to be able to go light, engage the muscle, fill the muscle up with blood. From there, that's when I I start going heavier. 15, 20 reps. I'll start working my way to probably about a rep range of 8. Just really banging out the back. Alright, so we just did about 4 or 5 sets of those. We're gonna move along and do some single arm rows, but we're gonna do it differently. We're gonna use a machine and we're gonna do some good stretches to superset that with another type of row. So we're gonna deep stretch, really getting that lat. Good.
Never had a doubt, felt like this is just a must. Put me in perspective, I'm the deepest in the cut. Everybody tuning in, but this is just for us now. We know I ain't balling yet. Hoes wanna holla, oh no, I don't call 'em back. Girl, let me see you hold it down, we gonna have a blast. 'Cause I just wanna know what you gonna do with all of that.
I don't like those. That's good. Love 'em.
And I ain't gotta say a word, I know what's up. You can have it all, watch me whip it off. I'll admit it, you got me feeling hella love. Even when it's going down, no [FOREIGN] So with these, you want to have a nice slow tempo.
I'm doing 10 reps per arm and for the superset as well. Remember, when you're doing this, you're coming from that complete stretch and hit that contraction. So next we're gonna do some wide grip pulls, slow and controlled. Good tempo.
Good.
Holding that squeeze. Alright, so next we're gonna do wide grip pulldowns. We're gonna do high volume. We're gonna do 20, 15, 12, 10, 8, 8, 8, 8. We're gonna go heavy for a few times, get comfortable with that weight, make sure we can handle it. Then we're gonna do a triple drop set after that to finish off the back. God damn, girl. All right guys, we got 15-ounce ground turkey, 2 heads of romaine lettuce. Cool Ranch Doritos, pico de gallo, guacamole, fat-free sour cream, black beans, low sodium fat-free cheddar cheese, all into a giant mixing bowl. Thanks for joining me on today's back day. I put all my workouts in the description below, so if you guys have any questions or if you guys don't remember what it is I'm doing or how many sets, how many reps, scroll down there, screenshot that, write it down, whatever you guys want to do. It's there for you. Make sure you guys subscribe. Turn on those post notifications. Thanks for tuning in, guys. I'm about to kill this salad. Peace.
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