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Adonis Back Specialization:
Multi‐Angle Giant Set Back Training
Program
4 – Weeks
2 Workouts Per Week
By: John Barban
Copyright 2009 Adonis Lifestyle LLC
This four week Back specialization routine is based on training the muscles of the back from
multiple angles with Giant Sets.
A Giant Set is a group of sets of different exercises for the same muscle group performed in
succession. A Giant Set usually comprises 4‐5 exercises. One Giant Set is complete once you
have completed one of each of the 4‐5 exercises that make up the Giant Set. Rest is taken
between each set as you would normally rest between sets. However in the case of a Giant Set,
every set is a different exercise.
The back muscles are a good target for Giant Sets as there are so many different muscles that
make up the form and function of the back.
The group of muscles that make up your back include:
Traps, Rhomboids, Lats, Teres Major, Teres Minor, and Spinal Erectors.
All of these muscles contract in a unique pattern and direction and work together for almost all
of the movements of your back. There is no single exercise that can work all of these muscles
with the same intensity at the same time.
Some exercises make the lats work harder, and other exercises make the rhomboids or traps
work harder. The back is a unique muscle group as it requires exercises done from multiple
angles in order to hit all of the muscles and develop them all to their fullest.
Multi Angle training uses a different exercise from a different angle each set to hit all of the
muscles of the back in a series of consecutive sets.
The following four week program is meant to be used in ADDITION to the base Adonis Index
Workout.
Copyright 2009 Adonis Lifestyle LLC
Multi Angle Giant Set – Back
Week 1 ‐ Day 1
Giant Set # Exercises Sets Reps Rest (sec)
1 Face Pulls 1 13 60
Wide Grip Pulldowns 1 13 60
One Arm Dumbbell Row (Narrow) 1 13 60
Shrugs 1 13 60
2 Reverse Grip Pulldowns 1 8 90
Low Pulley Row Wide Grip 1 8 90
One Arm Dumbbell Row (wide) 1 8 90
Shrugs 1 8 90
Multi Angle Giant Set – Back
Week 1 ‐ Day 2
Giant Set # Exercises Sets Reps Rest (sec)
1 Wide Grip Pulldowns 1 13 60
Low Pulley row (Wide) 1 13 60
Face Pulls 1 13 60
Bent Dumbbell Row 1 13 60
2 Low Pulley Row Close Grip 1 8 90
Low Pulley Row Wide Grip 1 8 90
Power Shrugs 1 8 90
Shrugs 1 8 90
Copyright 2009 Adonis Lifestyle LLC
Multi Angle Giant Set – Back
Week 2 ‐ Day 1
Giant Set # Exercises Sets Reps Rest (sec)
1 Reverse Grip Pulldowns 1 8 90
Bent Dumbbell Rows 1 8 90
Face Pulls 1 8 90
One Arm Dumbbell Rows (Close) 1 8 90
2 Wide Grip Pulldowns 1 5 120
Low Pulley Row Close Grip 1 5 120
Power Shrugs 1 5 120
Shrugs 1 5 120
Multi Angle Giant Set – Back
Week 2 ‐ Day 2
Giant Set # Exercises Sets Reps Rest (sec)
1 Low Pulley Row (Close) 1 8 60
Low Pulley row (Wide) 1 8 60
Shrugs 1 8 60
Bent Dumbbell Row 1 8 60
2 One Arm Dumbbell Row (Close) 1 5 120
One Arm Dumbbell Row (Wide) 1 5 120
Reverse Grip Pulldowns 1 5 120
Wide Grip Pulldowns 1 5 120
Copyright 2009 Adonis Lifestyle LLC
Multi Angle Giant Set – Back
Week 3 ‐ Day 1
Giant Set # Exercises Sets Reps Rest (sec)
1 Face Pulls 1 21 60
Low Pulley row (Close) 1 21 60
Wide Grip Pulldowns 1 8 90
Reverse Grip Pulldowns 1 8 90
2 Shrugs 1 13 60
Power Shrug 1 13 60
One Arm Dumbbell Row (Close) 1 5 120
One Arm Dumbbell Row (Wide) 1 5 120
Multi Angle Giant Set – Back
Week 3 ‐ Day 2
Giant Set # Exercises Sets Reps Rest (sec)
1 Face Pulls 1 21 60
Shrugs 1 21 60
Wide Grip Pulldowns 1 8 90
Bent Dumbbell Row 1 8 90
2 Bent Dumbbell Row 1 13 60
Face Pulls 1 13 60
Reverse Grip Pulldowns 1 5 120
Wide Grip Pulldowns 1 5 120
Copyright 2009 Adonis Lifestyle LLC
Multi Angle Giant Set – Back
Week 4 ‐ Day 1
Giant Set # Exercises Sets Reps Rest (sec)
1 Face Pulls 1 21 60
Low Pulley row (Wide) 1 13 60
Shrugs 1 8 90
Wide Grip Pulldowns 1 5 120
2 Shrugs 1 21 60
Bent Dumbbell Rows 1 13 60
One Arm Dumbbell Row (Close) 1 8 90
Reverse Grip Pulldowns 1 5 120
Multi Angle Giant Set – Back
Week 4 ‐ Day 2
Giant Set # Exercises Sets Reps Rest (sec)
1 Bent Dumbbell Row 1 21 60
Face Pulls 1 13 60
One Arm Dumbbell Row (Wide) 1 8 90
Low Pulley Row Wide Grip 1 5 120
2 Face Pulls 1 21 60
Shrugs 1 13 60
Reverse Grip Pulldowns 1 8 90
One Arm Dumbbell Row (Close) 1 5 120
Copyright 2009 Adonis Lifestyle LLC