Back Workout for Mass – Beginner, Intermediate, Advanced



Video taken from the channel: Damien Patrick


TUESDAY: Complete Back Workout! (Hindi / Punjabi)

Video taken from the channel: MY BOLLYWOOD BODY



Video taken from the channel: Abnormal_Beings



Video taken from the channel: Simeon Panda



Video taken from the channel: Damien Patrick


Quick & Effective Back Workout For Beginners (Build Muscle)

Video taken from the channel: CHRIS HERIA


Bodyweight Back Workout (NO PULLUP BAR!)

Video taken from the channel: ATHLEAN-X™

Intermediate Back Workout for Mass. Barbell Deadlifts 4 sets of 12 reps; Lat Pulldown or Chin Up 3 sets of 12 reps; Seated Cable Rows 3 sets of 12 reps; Single Arm Dumbbell Rows 2 sets of 10 reps; Barbell Shrugs 4 sets of 12 reps; Face Pulls 3 sets of 15 reps; Advanced Back Workout for Mass. Barbell Deadlifts 5 sets of 8 reps.

Here are some pointers I tell all beginners to help them with their back training: Use a thumb press grip, where you use an over hand grip with your 4 fingers around the bar and press your thumbs on the bar. This will lead into the next pointer. Home / Build Muscle / The Best Back Workout Routine For Mass (Beginner Friendly) The Best Back Workout Routine For Mass (Beginner Friendly) Intermediate Workout. Exercise: Sets: Reps: Deadlift.

4. 4-6. Barbell Bent Row. 3. 4-10. One arm dumbbell row. 3. 4-6.

Wide Grip Pull-ups. 2. Go to failure. Advanced Workout. Exercise: Sets: Reps.

The most scientifically proven most effective exercises that should be part of your best back workouts for mass and will allow you to build an impressive back. Let’s begin two major with compound multi-joint movements as they are the most effective, and should be prioritized over. In your workout: Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10.

The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar. Rusin recommends anywhere from four to six exercises total for back and biceps in a given workout, using roughly a two-to-one ratio of back to biceps exercises. At the high end, this would mean four back exercises and two isolated biceps movements in a session. “The back can be trained multiple days a week,” says Rusin. The 3 day workout routine for beginners consists of chest, triceps, back, biceps, forearms, shoulders, legs and abs training.

Duration of the workout program is 8 – 12 weeks. If you are a beginner with no weight lifting experience do not follow workout plans for advanced bodybuilders. The 30-Minute Dumbbell Workout to Build Your Back Grab a pair of dumbbells and get to work achieving that coveted v-taper with this practical, equipment-minimal circuit workout. The 10 Best Back Exercises for Beginners This link opens in a new window These 10 back exercises—curated by Mike Krajewski, C.S.C.S., back workouts mass building.

Training Plan. In this program, you’ll perform each workout once per week and take three days off each week (for example, lift on Monday, Tuesday, Thursday and Friday). Use this six-week training plan once, or repeat it—it’s built for results both in the short term and over the long haul.

Simple Mass-Gain Split. Day 1: Chest + triceps.

List of related literature:

To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Also, intermediate and advanced lifters can use split routines.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Also check out Weight Training For Dummies, 3rd Edition, by Liz Neporent, Suzanne Schlosberg, and Shirley J. Archer (Wiley) for the basics on safe weight lifting at home or at the gym.

“The Glycemic Index Diet For Dummies” by Meri Raffetto, RD, LDN
from The Glycemic Index Diet For Dummies
by Meri Raffetto, RD, LDN
John Wiley & Sons, 2010

These routines, like all the sample routines in this book, are only a guide to the possibilities for a diversified workout.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

If you’re unsure of any of the advice in this chapter, seek out a qualified personal trainer to teach you the basics of good form and how to construct a balanced exercise pro‑gram.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

For more info, you can also check out Weight Training For Dummies, 3rd Edition, by Liz Neporent, Suzanne Schlosberg, and Shirley J. Archer (Wiley).

“Hypoglycemia For Dummies” by Cheryl Chow, James Chow
from Hypoglycemia For Dummies
by Cheryl Chow, James Chow
Wiley, 2011

An intermediate and advanced bodybuilder can use many different types of split routines.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

I have included a brief Chapter 4 at the end of Part One, which tells you how to use the various workouts in this book according to your specific needs.

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

You can also use techniques like forced reps, Rest/Pause, three-quarter movements, Staggered Sets, or anything else that will force the kind of development you need.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

It has been my practice to assign virtually all of these exercises.

“Plane Answers to Complex Questions: The Theory of Linear Models” by Ronald Christensen
from Plane Answers to Complex Questions: The Theory of Linear Models
by Ronald Christensen
Springer International Publishing, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Can you make super hard full body interval training video.
    After traying your fat burning, athelete workout and abs workout for month.
    Its seems easy so can u pls mak something harcore vid…

  • If I want to incorporate PULL-UPS in my workout what excercise would be the best to replace them with? I’m guessing the T-Bar Rows or maybe 4 sets pullups throw in 2 sets T-bar What do you think superman?
    figure you’d be the best person to ask

  • Incredible physique…… outstanding!!! Well Guys I have also found a fantastic video for the same named “BACK DAY VLOG” by #OliMccann on YouTube. If you have time then take a look. For latest videos, please subscribe the channel.

  • I was so lost until I found Chris Heria’s YouTube channel! Chris your videos are so helpful I already see changes in my body and I have followed your videos for less then 3 weeks. Also Heria App is awesome!

  • I’m able to do the last workout, but the first 2 hurt my neck when they do them. This is a consistent problem for me with different exercises even tho I try to avoid utilizing it at all. I believe the reason it’s a problem is that I have a long neck. How can I get around this?

  • I’m on my grandmas Youtube I’m not marlin she gave me her tablet a up n coming ma fighter n I fight at 155 n I realize at 155 I look awful on some muscle like my real deltas are just now coming in n my lats need to be bigger i wanna stay between 155-158 but anyways I just wanted you to know I used your rear dealt video n this video to make my back bigger now that I leaned out i feel stronger than ever i just wanted to say thanks for the advice if you have a total alpha patch ill totally rock it on my mma shorts homie. Send a link n ill buy it.

  • Hey Damien, the mechanical drop set, why change grip from supinated to pronated? Whats the difference please? What would be the result of this please? Paul (UK)

  • Rocked this work out this morning…..stupid pump, great activation, and a solid session with out overload. Keep that content coming man.

  • I’m not aloud to workout at home, I’m not aloud outside, I get shouted at if I do, and the only time I can workout is when my dad goes to bed, and then he just comes and shouts at me for being awake, loving life at the minute

  • Is there any way to do Australian Pull ups without a bar? I started doing regular pull ups on a door but I can’t think of a way to do Australians and i am not strong enough to do many door pull ups

  • My wife comes into my ‘mancave’ every day and sees Jeff half naked. Today she asked me if I was gay. I explained everything to her and now she’s fine.
    Jeff, we’re good now!

  • Hey Damien! On the first super set do we increase weight EVERY set? Or do we strip the weight off when we work our way back up? Thanks!

  • I’m 47, brand new to working out. 6’1” 175 pounds. 22.37% body fat. So my goal is to lose the fat around my belly and build muscle. If it takes a caloric deficit to lose weight, but a caloric surplus to build muscle, any advice on how to sort that out?

  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have NextLevelDiet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • I don’t have a pull up bar, just bands, an adjustable bench, and adjustable dumbbells up to 71 pounds. My back workout right now is:
    lat pulldowns using the top of the door to anchor the band and sitting on the ground to pull down

    -lat rows with dumbbells

    -seated rows with the band anchored to the doorknob on the opposite side of the door

    -supinated chest supported rows

    -band pull aparts to hit the rear delts

    -then I do a set with as many dumbell rows as I can with a light weight to get a burn. This finishes me off.

    -then I hits biceps with various curls

    That’s my back and bicep workout right now. I do dumbbell deadlifts on leg day to work the lower back.

  • Damien Patrick hey man, I’ve gotten a lot of results from your 104 videos. But, with this back workout, I’m struggling with the rack pulls. I can do them but every time I load he bar up heavier, as I go through the reps the bar builds rolling momentum and damn near feels like it’s rolling out of my grip. I end up getting a shitty set. Any tips for overcoming that?

  • These are great videos but don’t buy the programs if u get logged out of your account there is a good chance you will not be able to access it again. And worst of all no customer service to help with that. Just sorry out of luck. ��

  • I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from NextLevelDiet. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website

  • Sir you are my greatest inspiration in my life my body suits your workout only each and series is wonder giving and after a break of six months I started your workout and I will wonderful within few days I feel the change sir you are the best would be the best and hats off to your passion of bodybuilding

  • Does Jeff have bad abdominal genetics or do I just have bad taste? Like don’t get me wrong he has a good looking core but I feel like my abs look a lot nicer even though I clearly have a higher BF%

  • Is there any difference in the results from the Australians if I use a TRX strap? I will not be able to keep my hands apart when I go back down

  • Hey what’s up. I want to thank you for doing these types of workout. I was just wondering if you can make a DVD set for all your workouts that you have done and plan on doing in the near future. I know it’s old school and everybody’s is downloading now. But I would like to also have a DVD set of all your workouts. Thanks peace and love. Your fan mrjones169.

  • hi man, i’m brazilian, i know your channel and i’m really enjoying your videos i will start to follow everyone now and see everyone from the first hug and keep giving tips i can’t define at all i was very clumsy when i was little and now i I grow up but I don’t define no matter what I do

  • 5:07 girl in front of you be setting up with her ass your way to show off/motivate you:D. A bit of motivation is not bad is it:D. 5:24 cameraman knows his work ❤️

  • What u mean by Squeeze and strech??? Please can you explain that sunny bhai. Exercise krte time muscle apne aap hi strech ya squeeze nhi hota kya??

  • i love this chanel, and more your app! tats awesome! cud i recomend somthing. shoud you make a video whit Vaddim from BFF ACADEMY!!!! HIS CHANES IS FANTASTIC TOO. Saludos desde México!!!

  • 1. 1:15 Australian pull ups 10 reps each wide/shoulder/close

    2. 3:30 Back activation 15 reps (If its too easy do with one arm 10 reps each)

    3. 4:46 One arm Australian pull ups 10 reps each

    4. 5:32 Australian chin ups closed grip 15 reps

    5. 7:29 Push up 20 reps

    Do 3/4 Sets

  • I tried this and I gotta say shit was super intense lol I almost couldn’t even keep up cus I was so exhausted towards the end and when I say my back was on fire my back was on fuckin fire �� lol

  • Back day tomorrow! After handstand practice of course. I want to try this, I am no way a beast but I want to try 3 rounds, decreasing the band resistance. Thank you!! ����

  • hey there Man, i’m new in the channel, you have an amazing content!! thanks for sharing… kind regards.. it would be awesome if you can talk about to combined bodybuilding with calisthenics

  • I like to come on here to find tips & new exercises but this is the first time that I’ve decided to do every exercise per muscle that someone has posted. Like for back today I’m doing these exact exercises so Thanks

  • maybe I’m all jacked up in doing this but the first one feels like it’s all in my core and shoulders as opposed to my back.
    EDIT: Nevermind I feel it now.

  • Damien,
    Thanks a lot.
    2017 Jan 10, I was 126lbs but today it’s 135lb.
    Results were visible by following your mass 101 techniques for chest and back only yet.

    It all began with my new yr resolution, from motivational transformation of Bollywood Star Aamir Khan (movie Dangal).

  • Can someone help me out? I’m a skinny 13yr old and just got into lifting. I just use a 10lb dumbbell for everything and I’ve been pushing
    the limits. So anyways, can someone tell me if my lifting schedule is right? I do this everyday:
    1: Warm up 5mins
    2: Bicep curls (15reps, 4sets)
    3: Dumbbell rows (20reps, 4sets)
    4: Dumbbell overhead triceps extension (15reps, 4sets)
    5: Skull crusher (8reps, 3sets)
    6: Kettlebell swings (20 reps, 4sets)
    7: 1 min plank (3 times)
    8: A cardio exercise I don’t know the name of for one min (3 times)
    9: Dumbbell lunge (12reps, 3sets)
    10: Squats (25reps, 4sets)

    Sorry for the long list but can someone tell me if I’m doing it right?

  • You have the best work out videos! however I was a bit disappointed that the videos don’t play along in the Heria Pro app as you progress through the workouts in the app, as it can be hard to remember all the different moves when you start a program

  • Love this work out ���� only thing I might change for someone who might be Intermediate lifter, is move the rack pulls and the good mornings to the end of the work out to save your lower back.

  • While it’s a good exercise, I find that that straight arm lat pulldown is limited by the fact that as the weight becomes heavier, it tends to move me, rather than the other way around…

  • Brother mere pind gym nhi ta ghar hi dambal naal back kive lava please bro,daso ja fir video bana ke whatsapp 9781913538 send kar krdo,plz plz bro

  • For high quality protein powders and supplements I highly recommend MY PROTEIN
    Click on the link below, use code iKNOWSUNNY to get 25% to 40% off!!

  • Solid workout bro, never knew that Royal Oak was back open to the public, I must come down there to train real soon. Bless up������

  • Hi DP! hopefully, all is good. Thank you very much for all the hard work invested in your videos, the best source of information for all of us. I have seen that some of your work descriptions from your videos are missing now, can I please ask why? is it restricted for the UK, or what is happening? in my case, I like watching your video before going to the gym and during the work out just to read the workout description… thank you.

  • Du bist voll HÄSSLICH und diese tatoos stehen dir keinesfalls.
    Schisser die gefgefährlichsten Menschen sind die ganz dünnen.

  • This guy knows his stuff, every time he starts a video, he reminds you about proper form which is the ultimate importance. I have been trying your exercise Darmian and 3 weeks later am seeing good changes

  • Bro I did back and arms after watching this vid followed all the exercises and now I can see the pump has become better than before mad shit

  • Sunny paji sat Sri akaal
    I have start using your workout video after lockdown started…..I have basic equipment at home working on it but most of the workout are covered with those equipment…
    I have completed your baise workout for 30day and i have start your intermediate workout from last 1week it a great help.. I have been lifting good now…I have improved my shap and got some fat..the most important thing when every I see your workout video it fill like you are right next to us..easy way of explaining excise..

  • You’re swinging the weights on every repetition… that means you are using momentum… you have no mind to muscle connection… all you’re doing is moving the weight… bodybuilding is about Contracting the various muscle fibers!

  • A challenging all round back workout. I’d have to become unemployed to finish a full 5 sets in one workout. Manage to hit 2 to 3 max. How long does this full routine take you?

  • Fam, on some advanced ADVANCED workout stuff, I put both the 104 back workout and chest workouts together. TALK ABOUT STUPID PUMP!! Made a bunch a peanut butter! Thanks Damien ����

  • Learned a lot about making video and idea from you brother. Keep up the good work! I too just started to make videos on youtube. Feel free to check them up and find flaws and suggestions:)

  • I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from *Next Level Diet*. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website

  • Back day tomorrow and needed some ideas. Felt like my routine was not hitting the entire back. Your routine looks like it hits the whole back and your results are insane. Keep up the good work.

  • I love this workout but I always get a mega burn in my triceps and sore triceps when doing lat push downs. Am I doing something wrong??

  • Props to you for showing you collaring your weights. Most people work out in busy gyms where considering the safety of others is an essential courtesy

  • fantastic workout will be adding this to Jeff’s 8 min abs workout! The library of ‘successful’ exercising without equipment!!! Genius!!!:)

  • Kal aapki video ko dekh k chest workout kia tha,
    Aur bhai bhut mzaa aaya…..

    Sur aaj tuesday hai to back ki excercise kruga,
    Phir holi khelege…
    Happy hoil sir…

  • I just wanna say imma intermediate lifter, im bout 5’7 162lbs and i started doin this workout for 2 weeks now, and my back has gotten STOOPID BIG for my size and i thank you. As a thank you for the free tips, imma buy yo preworkout and 2 of ur ironmade hoodies n shirt. Thanks again foreal, love all ur shit.

  • Is the 2nd exercise even doable?

    Edit: yes, you just have to put a towel under your legs to minimize friction and pretend you are disabled (and keep you forearms on the ground while pulling up because you are a filthy cheater)

  • Does anyone have his training program? what is your opinion about it compared to other training programs that others have to offer.

  • guys the back widow is better if you raise your feet bc you dont have any support from your legs every rep put them back down to gian balance but keep th elegs out itll be a harder exercise and youll get better back muscle devleopment

  • Thanks for this, will be fun to try. These do look tricky to get exactly right tho, at least at first. I just know I hate gyms, don’t have much equipment at all, love bodyweight workouts, and the back is just really hard to hit w/o equipment. Hope these are good.

  • Destroying IS THE MANNNN!!! I’ve taken all of Destroying advice, to jump out of my comfort zone to become a YouTube like him and now I’m on target to make an millionaire! I’ve even just created a YouTube channel to follow my progress. I just dropped my new video a couple of minutes ago and I would love some support/ feedback so please hit subscribe and check it out. Peace ✌️

  • Hi damian!
      I want to know  if its ok to start this exercises because I’ve only 4 months in gym?

      Should I change between this exercises (101,102,103..)  every month or every week..? And thank ya

  • Hi Simeon
    I have a question.
    Im doing these exercises over and over, and have been doing them for a couple of months now, but instead of getting “gainz”, Im getting skinnier.
    Im eating almost 3,000 calories a day, and Im still getting thinner.
    -13 years old
    -100 lbs
    -Thin Frame

    Please Help!

    Thanks, keep doin what your doin.
    God Bless

  • Man, your form tips are very helpful since I started following you am getting better every day. I am very grateful for these videos man, thank you so much!

  • Subscribed af!! Im trying to lose fat I’ve been keeping track of my macros for a bit now and these videos are full of great information I’ve been binge watching them thanks a lot Damien wish me luck on my transformation brother.

  • XERO program from Athlean-X saved my gains and helped me actually get stronger.

    Can’t wait to try the BEAXST program when gyms open! Stop sleeping on Jeff. His programs are legit.

  • Wow I am your new fan, love the way you present. Definitely will use your mentoring in adjusting my bodyweight exercises! Thanks �� BTW, if I may add: you have lovely hips! Perfect, in fact. I wonder what you will look like when you’re 50, wish I could see ��

  • Sir ek baat btana, abhi Maine morning me terrace par apki btayi workout karni start ki bt mujhe sweating nhi hoti bcoz of thadi hawa chal rhi hoti hai so tell me ki mujhe weight-loss ke liye terrace par ya phr room par kha karni chahiye exercise

  • That supinated pulldown with the bands is what i need to try. I just got my resistance bands in from Amazon last week. Anyway, another thumbs up vid bruh.

  • I was looking for a ligit calesthetic back workout. I’m glad my notification was on. Thanks so much for the virtual help. I don’t have resistant bands though but once ahain thanks so much✊��

  • Hey Chris just discovered ur channel like a week ago while looking for tips to reach full planche! Super studied work u offer and amazing skills! I wanted to know if u will ever come to France cause I’m from Paris:D
    Thx for ur work keep doing these nice videos! Peace

  • Been using your workouts for the last 4 to 6 weeks. have seen a lot gains and i am continuing using your workouts. My girlfriend thanks you ����. Thanks for the knowledge bro, appreciate how you explain and demo everything. Spreading the knowledge! Chasing the gains! Thanks again!


  • Bro thanks for your training. your the best trainer in YouTube. i am following all your 102 trainings. who many weeks should i do same 102 workouts. how offen should i shoffle between 101 & 102…

  • Doing all of this today boss! Just getting back from rotator cuff surgery and this will be my way to get this back looking like a boss! thanks!

  • Lat pull down
    One arm dumble row
    Reverse grip lat pull down
    Barbell row
    Close grip lat pull down with u handle
    Rack pull half deadlift on bench

  • Hi Sir…. 1 QUESTION = The exercise you said in 1.30 sec in this video for best bodyweight back workout.. this exercise develop the LATISSIMUS DORSI Muscle And also Help TO ERECTOR SPINAE MUSCLE.. Is this true??? HAR HAR MAHADEV Sir…….. YOUR SUBSCRIBER FROM INDIA

  • Dude a big thank you, you gave me a lot of ideas during the quarantine, one thing i will mention that i am unable to do the middle back muscles this one is hard for me, i have dumbles and I will work with them. Once more a big thank you! And good luck!

  • A bruh…your physique is similar to mine, so I’m guessing like myself it’s work maintaining mass. What is your food intake like and what are some good foods to eat on a daily basis?

  • Your my favourite YouTube fitness channel even though I never understand ur Punjabi or Hindi ��. Is it possible to translate to English in future videos thanks bro

  • Thanks for the workout, ill do it on my next back day. I got a nice idea for a next video. Try to do as many push ups as you can in one hour:)

  • Hey DP if you don’t have an Olympic Bar in your gym what could you use in place of the Olympic Bar for the first exercise in this back 102 series or what different exercise could you do in place of it

  • Hey bro just a beginner here… But your videos are really helping me to build up my body… Thanks to you hope to see more of your video

  • Awesome vids. Have you ever considered making a routine for over 40’s? My father would like to join but is terrified he’ll injure himself.

  • That’s a giant set not superset. Superset is two opposing body parts. Giant set is the same body part workouts back to back. Superset would be a chest press and then a back row

  • Captain I did each exercise as you made same ����really all due respect for ya I felt effect and is work but my question is each week I can do same???

  • Man D, I did this workout this morning at 5:30am but had to cut each exercise down to four sets due to time because of my job and its 10:00am and already feeling sore, can’t wait to really be sore tomorrow! How many times a week could I do this one before switching to another routine, 4 weeks then switch up?? Oh and the pump is brutal! Love it, thanks!

  • [email protected]# me this was one of the best workout videos I have seen. No bullsh!t talking. Awesome beats and the camera as well as the animations showing us how to do it correctly and what will be effected, outstanding! Thanks Simeon and Team!

  • I’d love to know WHY 1.4k thumbs down??
    I know I am starting to follow this guy because he has great ideas, stuff I never even thought of doing while thinking about how to target certain muscles doing bodyweight exercises…thanks for sharing this supa dupa stuff!

  • Highly recommend this workout, I combined it with biceps 102, first 40 mins came out feeling good after such glorious back workout and die somewhere on the preacher bench doing biceps…

  • Hey sir can i get the video describing specific feeling of contraction and how to contract targeting muscle well?? You look crazy good

  • i am a beginner and i have started exercise 3 months ago….. my weight is 80 kg and height is 170 cm…. may I follow your all workout steps???

  • Ollé Criss intento paga mi membresía pero no me deja tienes un num de cuenta donde pueda depositar o otra forma de pago gracias…..

  • I can’t wait for Christmas I told Mrs Claus to bring me a bar and some plates�� deadlifts,over head press,bent over rows, squats time for some real gains.

  • Hi Chris, life is Soo Awesome,with Your help and my regular workout, I’m in better shape than High School wrestling, front flips were harder than backflips, Sunday morning I got 25 out of 27 correct, backflips, I do 40, stay Awesome and happy Chris, thats life.☺FanTom USA

  • I love the workout but with the first set I can’t really do it as I don’t have a Olympic bat and lat pushdowns seem to work my triceps a lot, please help.

  • Too much impressed with your videos. Just suggesting if you can please give some alternates of exercises done using machines like I have dumbbells and barbells at home but not gym machines so what could be the alternate of Lat pull down using dumbbells or any basic equipment

  • @Damien Patrick
    Tried this today and it was a killer workout. I noticed I incorporated biceps in several of the exercises. Can this workout be considered a secondary bicep workout as well?

  • Yo chris, I want to carb cycle but idont know how much grams of carbs I need to eat on high mid and low carb days????

    Im 140 pounds or 65kg
    My height in CM is 163 cm
    Can u please help me?
    Love ur vids and tips ��

  • I want to do a mass 101 and 102. would that be too much if I do 102 as a lighter weight to introduce myself to mass 102? I have done many of 101 just not 102 quite yet.

  • Guys I can’t do the second exercise
    I dont know if its because I have too much friction or because my middle back Is too weak.
    What do you think and what do you suggest? I really want to do this

  • good workout good form good shape good video good person!!! I think different kinds of exercises can really help me gain some muscle!!