XXL Back Mass workout
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Full Workout Routine
Chest-supported T-bar row Round 1
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SET 1 - warm up
Weight: go light to warm up the back (for example, 10 kg). My setup: Use a wide grip to target the upper back as much as possible. Relax your arms at the bottom, and as you pull, lift your chest up and bring your shoulders back. If you don’t have this machine at your gym, use a regular bent-over T-bar row and follow the same technique. If possible, use a wide grip to keep the focus on the upper back.
Reps: 12 - 15 -
Rest: 1m 30s
I’m an IFBB Pro competing in the 212 division, with 12 years of training experience and 6 years dedicated specifically to bodybuilding. In 2025, I won the Prague Pro, earning my qualification for the Mr. Olympia stage. Over the years, I’ve built my approach around hard training, consistency, proper execution, and learning what actually works in practice. On this channel, I’ll share my workouts, training methods, programs, and the experience I’ve gained throughout my journey from years in the gym to competing at the professional level.
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