Bulletproof Back Day: Cassius Cam's WOD
Men of OrderWOD by Cassius Cam
In this session, we’re chasing that pump by focusing on "Back Day", a cornerstone in men's fitness routines.
This session is designed to sculpt a strong, resilient back, contributing significantly to overall physical prowess and functional strength.
Aimed at those who are serious about elevating their physique, this workout combines intensity with technique to target the back muscles effectively.
With a mix of traditional lifts and innovative exercises, it’s perfect for individuals looking to enhance their muscular endurance and add mass.
Prepare to push your limits and achieve remarkable gains with this high volume back workout to add some mass to that turtle shell.
Equipment Needed
Full gym access is required to complete this workout.
Cable machine, squat rack w/ pins, land mine etc.
(If your gym doesn’t have a land mine, you can use a dumbbell to hold down the empty end of the straight bar)
Warm-Up
- Face pulls: 3x15
- Pull aparts: 3x15
- Shoulder dislocates: 3x15
Exercise
- Chin-ups: 3x failure (slow and controlled)
- Rack Pull: 3x8
- Land mine row: 5x5
- Single arm cable row: 3x8 (each arm)
- Wide grip seated row x Rear Delt Fly: 3x10x15 (super set)
Bullet Proof Back WOD 💪 pic.twitter.com/KRpEYEYPn4
— Men Of Order (@MenofOrderHQ) March 29, 2024
Modifications
Benefits
As always, thoroughly stretch after every workout to maximize benefits and reduce risk of injury.
Let’s get swole!
