Today’s back workout begins with lat pulldowns, a width move. But today’s workout will ultimately be more about thickness training for back, emphasizing rowing exercises. For my warm-up, I perform this pulldown move for 6 sets for 8-12 reps for each. Again, I keep rests between sets during my first move to about 30 seconds, and I stretch my back between.

Today I’m using a cambered bar, but my hands are wide enough that I’m essentially using a straight bar— place your hands only a little wider than shoulders when you want to target lats; otherwise, you’ll bring in the teres. This exercise pumps blood into my lats, and I use wrist wraps after a few sets—this isn’t because the weight is too heavy, but it’s because I want to lighten my grip on the bar and really pull into my lower lats. My rep pace is fairly fast during this warm-up to pump blood into my back.

That’s because today I’m transitioning to deadlifts as my second move. I want to include a compound movement at the end of Project Inferno to emphasize back thickness as well as stimulate my full body. Form is crucial on deadlifts. Again, I’m using wrist straps, but it’s not because my grip is weak—it’s because I want to lighten the load on my forearms and force my back and lower body to work as much as possible. Remember to drop your butt low for every rep of deadlifts to work your back while reducing the possibility of injury.

The third move today is seated cable rows using a wide grip. This move allows you to add thickness to your lats. The key is to not lean forward to create inertia, but to emphasize pulling your elbows back for a contraction in your lower lats. Perform 5 sets for 10-12 reps each, and keep your rest periods to 30 seconds between sets.

Next up is barbell rows using an underhand grip. This is the classic Dorian Yates move, but I’m going a little lighter and my rep-pace is a little faster until the weights get heavy. This move helps increasing thickness in the back. Go with about 3 sets for 10 reps, keeping rests to 30 seconds between sets.

The last weight exercise of Project Inferno is cross-bench dumbbell pullovers. This time you’ll perform them across a bench to increase the stretch in your back. You can argue whether this is a better thickness or width movement, but the main point is that it’s great for back development. Perform 3 sets for 10 reps with the standard 30 seconds of rest between sets.

The last thing you want as a competitive bodybuilder is a wide back that’s paper thin. I’ve designed this workout to help you increase back thickness and the impressive bubble muscles in your back. A great back workout may be tougher than a legs workout, so it’s a good place to end your weight training on Project Inferno.

You may need to make some final adjustments before you take photos. I’ll get into that in my advice on the last two days of this Trainer, but you won’t train with weights for the final two days on this program.

Stay on your diets. You’ll be taking pictures of what you’ve you achieved on Project Inferno in two days.


Download the Workout


Morning cardio



Perform 55 minutes before consuming food


LAT PULLDOWN 6 sets x 8-12 reps
DEADLIFT 5 sets x 5 reps
5 sets x 10-12 Reps
Reverse-grip barbell row 3 sets x 10 reps
3 sets x 10 reps

Post-workout cardio



Perform 40 minutes immediately after weight-training or add this session later in the evening



I’m going to dispel the biggest myth that people believe. You cannot refuel by consuming a large amount of junk food. I’ve done that in an attempt to reload my body and muscles for a great workout the next day. But it left me feeling sluggish, and my stomach rough, and my body not processing anything properly. You should think about the cheat meals that include pizza and ice cream as mental breaks. They aren’t helping your body. I’m not saying that consuming one of these meals is always wrong, but you have to realize that it’s for your brain, not for your body. If you’re really trying to prime your body from a cheat meal, then you should rely more on a home-made burger from lean organic beef or pasta where you know all of the ingredients that you’ve added.

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