Upper Back Workout: Lats Unleashed

This workout consists of three giant sets, each targeting different areas of the upper back to ensure a comprehensive and intense training session.

What Are Giant Sets and Why Do Them?

Giant sets involve performing four or more exercises consecutively without rest. These exercises can either target non-competing muscle groups (opposing muscles) or focus on the same muscle group. In this workout, we target the same area of the body, prioritizing specific muscle fibers for maximum growth and strength.

Advantages of Giant Sets

Increased Training Volume: Giant sets are an efficient way to maximize training volume, allowing for a high number of reps and sets in a short amount of time.
Varied Muscle Engagement: By lifting through a variety of angles, giant sets stress muscle fibers differently, promoting well-rounded muscle development.
Enhanced Hypertrophy: When implemented correctly, giant sets can lead to significant increases in hypertrophy, making them a powerful tool for muscle growth. In fact, I consider giant sets one of the most elite forms of hypertrophy training.

General Tips for Giant Sets

Preparation: Ensure all equipment is ready and easily accessible before starting the giant set. This will help maintain the intensity of the workout and minimize rest time between exercises.
Form Focus: Prioritize proper form and technique throughout each exercise to prevent injury and maximize muscle engagement.
Breathing: Remember to breathe consistently, exhaling during the exertion phase and inhaling during the relaxation phase of each exercise.
Intensity Management: Begin with a weight that allows you to perform each exercise with proper form. Adjust the weight if needed to maintain the desired intensity and complete all reps.

By setting up correctly and following these guidelines, you’ll be able to perform the first giant set effectively, targeting your upper back muscles and ensuring a productive workout session.

The Workout: Upper Back Workout: Lats Unleashed

Equipment Needed for This Workout

To perform this upper back workout effectively, you’ll need access to a well-equipped gym, preferably a Full Gym.

Cable Machines
Lever Machines
TRX Suspension Training or Rings
Smith Machine
Free Weights: Dumbbells and Barbell
Rope Attachment
Supportive Gear: Weight belt and wrist straps

Giant Set 1: Deep Stretch Dominance

High Pulley Lat Cable or Lever Pull Down (x12-20)
- Target Muscles: Latissimus dorsi, teres major, serratus anterior
- Technique: Use a wide grip, pulling the bar down to your chest. Focus primarily on the stretch with a slight pause. You may squeeze your lats at the bottom of the movement but don’t over-emphasize peak contraction in today’s training.
High Pulley Cable or Lever Pull Over (x12-20)
- Target Muscles: Latissimus dorsi, teres major, serratus anterior
- Technique: Stand or kneel facing the cable machine. With straight arms, pull the bar down in an arc until your hands are by your thighs. Keep a slight bend in your elbows and maintain tension in your lats throughout. Emphasize the stretch with a slight pause.
Dumbbell Pull Over (x10-12)
- Target Muscles: Latissimus dorsi, teres major, serratus anterior
- Technique: Lie on a bench with a dumbbell held overhead. Lower the dumbbell behind your head with slightly bent arms, then bring it back over your chest. Emphasize the stretch with a slight pause.
Barbell Wide Grip Pull Over (x10-12)
- Target Muscles: Latissimus dorsi, teres major, serratus anterior
- Technique: Using a wide grip on the barbell, perform a similar motion to the dumbbell pull over. Keep your core engaged and avoid arching your back. Emphasize the stretch with a slight pause.

Sets: 3-4
Rest: No greater than 30 seconds rest between Exercises, No greater than 2 minutes rest after completing the 4th exercise.

Giant Set 2: Mid-Back Blast

High Pulley Lat Cable Pull Down Behind the Head (x12-20)
- Target Muscles: Latissimus dorsi, rear deltoids
- Technique: Use a wide grip and pull the bar behind your head. Focus on keeping your chest up and squeezing your shoulder blades together.
TRX Suspended Reverse Fly (x12-20)
- Target Muscles: Rear deltoids, rhomboids
- Technique: Lean back with arms extended, pulling your body upward by opening your arms. Squeeze your shoulder blades together at the top. Be careful not to pull too quickly as you may lose tension at the top of the movement.
Smith Machine Bent Over Row (x10-12)
- Target Muscles: Latissimus dorsi, rhomboids, traps
- Technique: With an overhand grip, row the bar towards your lower chest. Keep your back flat and elbows close to your body. Emphasize the stretch with a slight pause.
Low Pulley Cable Seated Row (x8-10)
- Target Muscles: Latissimus dorsi, rhomboids, biceps
- Technique: Sit upright and for this one you will pull the handle towards your abdomen. Retract the shoulders hard. Focus on squeezing your shoulder blades together and keeping your back straight. Emphasize both peak contraction and the stretch with a slight pause for each.

Sets: 3-4
Rest: No greater than 30 seconds rest between Exercises, No greater than 2 minutes rest after completing the 4th exercise

Giant Set 3: Upper Back Attack

High Pulley Cable or Lever Machine One Arm Lat Pull Down (x12-20)
- Target Muscles: Latissimus dorsi, biceps
- Technique: Use one arm to pull the handle down, focusing on a full range of motion and a strong contraction in the lat. Emphasize the stretch with a slight pause.
High Pulley Cable Rope Face Pull (x20)
- Target Muscles: Rear deltoids, traps, rhomboids
- Technique: Pull the rope towards your face with elbows high. Squeeze your upper back and rear delts at the top.
TRX Suspended High Row (x12-20)
- Target Muscles: Upper back, traps
- Technique: Lean back and pull your chest towards the handles, keeping your elbows high and squeezing your shoulder blades together.
Dumbbell Upright Rows (x10-12)
- Target Muscles: Traps, deltoids
- Technique: Hold dumbbells in front of your thighs and lift them towards your chin, keeping your elbows higher than your hands. Protract the shoulders emphasizing the stretch with a slight pause.

Sets: 3-4
Rest: No greater than 30 seconds rest between Exercises, No greater than 2 minutes rest after completing the 4th exercise

Getting The Most From This Workout

To get the most out of this workout, it’s essential to maintain tension throughout each rep and set to maximize the effectiveness of each repetition in relation to the overall volume-load. Ideally, you will stick to the desired rest periods as much as possible. While it’s true that slightly longer rest periods may favor higher metabolic tension, our goal in this workout is to prioritize maximizing effective reps and increasing volume-load, and to do this while maintaining sufficient metabolic tension, rather than solely focusing on metabolic tension.

Workout Category: Muscle Building / Hypertrophy / Bodybuilding

This workout primarily focuses on muscle growth and hypertrophy, targeting the upper back with a variety of exercises and rep ranges. The use of giant sets and a mix of compound and isolation movements helps maximize muscle engagement and time under tension, which is ideal for building size.

Fitness Level: Intermediate to Advanced

Intermediate: This workout requires a solid understanding of exercise form and technique, as well as a good level of muscular endurance. Intermediate lifters can benefit from the diverse range of exercises and the intensity provided by the giant sets.
Advanced: Advanced lifters will find the workout challenging due to the high volume, intensity, and complexity of the movements. The emphasis on strict form make it suitable for those with a well-developed training foundation.

Note: While the workout can be adapted for different fitness levels, beginners should approach it with caution, possibly reducing the volume or intensity, and ensuring they have mastered the basics of form and technique before attempting more complex movements.

Conclusion

This workout is designed to target every aspect of your upper back, building strength and muscle thickness. Whether you’re a seasoned athlete or just starting your fitness journey, these exercises will challenge you and help you achieve your goals.

For a personalized training plan or to explore our extensive collection of training templates, feel free to reach out. Contact us for details and let’s take your training to the next level!