back finisher

Canadian Bodybuilding star, IFBB Pro and muffin connoisseur Regan Grimes knows what it takes to build a massive back. Armed with BPI supplements and plenty of muffins, Regan attacks back like no one else on the planet. Below is a routine straight from Regan that he uses only as a finishing move.

“I usually do it at the end of my workout to make sure that I’m smoked and I put the work in,” says Regan.

To finish off a high-volume workout, Regan recommends using this routine to maximize results. Before using this back finisher, Regan’s high-volume back workouts include up to five sets per exercise, and average about 12 repetitions per set. For back, these exercises usually include:

  • Cable row: 5 sets x 12 reps
  • Smith Machine row: 4 sets x 12-15 reps
  • Dumbbell rows: 4 sets x 12 reps
  • Sideways high row hammer strength: 4 sets x 12 reps
  • Smith machine rack pulls (controlled): 4 sets x 12 reps

IFBB Pro Regan Grimes’ Tri-Set Back Finisher

A finishing set of deadlifts, rows and shrugs has helped Regan build one of the best backs in the business. Here is the secret recipe for fishing off your back workout according to Regan Grimes:

Exercise 1 – 8 Deadlift Reps

Stand in front of the bar with your feet about shoulders width apart. Bend your knees so that your shins touch the bar. Straighten your back while raising your chest and pulling the bar. Stand up with the weight.

Exercise 2 – 8 Row Reps

Grip the barbell with both palms facing down. While slightly bending your knees, bring your upper body forward, bending at the waist. Also keep your back straight and nearly parallel to the floor. While keeping your upper body stationary, breathe out and lift.

Exercise 3 – 8 Shrugs

Stand in front of the bar. Be sure to be focused on maintaining good posture. Keeping your arms straight, lift your chest and shrug your shoulders. Hold the shrug for a few seconds. Be sure to shrug your shoulders as high as possible.

“I love doing [this] at the end of the workout. I really feel like it gives me that next level of cardio in the gym and smashes the back, and you will see results pretty quickly.”

 

All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.