THE ULTIMATE back WORKOUT GUIDE

IFBB PRO PETAR KLANCIR

If you're aiming to add some serious width and thickness to your back, this
guide is tailor made for you. It will help you:

● Select the right exercises

● Execute them with the most effective tempo and form

● Perform an optimal number of sets and reps

I'll cover all these aspects in detail within this guide. So, dive in and try it out
while paying close attention to form, tempo, and

intensity techniques outlined here.

A sore back is guaranteed!

This guide is just a glimpse of the upcoming Back Specialization program,

featuring over 12 different back workouts. Consider it a complimentary sneak
peek :)

Now, start by watching this quick video

TERMS
Warm-Up Sets (WUS)

Warm-up sets encompass all sets conducted before reaching the designated
working weight. For instance, if your planned bench press involves a working
set with 100 kg, you'll initiate warm-up sets with lighter weights, progressively
increasing until the targeted working weight is reached.

Working Sets (WS)

Working sets denote those sets where the majority of the training volume for
a specific exercise is performed using the designated working weight.

Repetition (Rep)

A repetition constitutes a complete movement of an exercise from the

eccentric to the concentric phase. Repetitions serve as a straightforward
method of counting the exercise movements executed within a given
timeframe. Modifying the tempo directly influences the duration muscles are
held under tension.

Repetition in Reserve (RIR)

Repetitions in reserve quantify weightlifting intensity by indicating how many

additional repetitions can be executed before reaching technical failure,
characterized by the inability to maintain proper form during the lift.

Tempo

Tempo in weight training is the rhythm governing the movement of the

weight. It includes the concentric phase (lifting), rest at the top, eccentric
phase (lowering), and rest at the starting point before initiating a new
repetition. Workouts may incorporate various tempos, influencing factors like
speed and muscle tension.
Drop Set

A drop set is an advanced resistance training technique involving performing

a set until technical failure, followed by a reduction in load (10-30%), and
repeating the exercise for a set number of repetitions with minimal rest
between sets.

Superset

A superset entails performing two exercises consecutively, often followed by a

brief rest. This approach effectively doubles the training volume without
altering the recovery periods significantly.

Giant Set

Giant sets involve consecutively performing four or more exercises targeting a

single muscle group, with no formal rest time between the exercises. This
high-intensity technique differs from conventional training.

Cluster Set

A cluster set divides a set of repetitions into mini-sets, interspersed with short
rest periods. This structure allows brief muscle recovery before proceeding to
the next mini-set.
 WARM-UP PROTOCOL

GENERAL WARM-UP

Perform the following general warm-up before every workout (should take 5-10 mins
max). You can save time by doing some of the dynamic stretches as you do warm-up
sets for the first exercise.

5-10 minutes Light cardio on machine on your choice of

machine (treadmill, stairmaster, elliptical,
bike, etc.)

10 reps per side Arm Swings

10 reps per side Arm Circles

10 reps per side Front-to-Back Leg Swings

10 reps per side Side-to-Side Leg Swings

15 reps per side Cable External Rotation (optional)

 EXERCISE SPECIFIC WARM-UP

Perform the following exercise-specific-warm-up according to the number of warm-up

sets in the program

1 Warm-Up Set Listed Use ""60% of your planned working weight for ""6-10 reps
(or until you feel warm and loose)

2 Warm-Up Sets Listed Perform a mini warm-up pyramid:

Warm-Up Set #1 = ""50% of planned working weight for
""6-10 reps Warm-Up Set #2 = ""70% of planned working
weight for 4-6

3 Warm-Up Sets Listed Perform a full warm-up pyramid:

Warm-Up Set #1 = ""45% of planned working weight for
""6-10 reps Warm-Up Set #2 = ""65% of planned working
weight for 4-6 reps Warm-Up Set #3 = ""85% of planned
working weight for 3-4 reps
TRAINING
PROGRAM
This important video guide is a key tool to help you understand the training
plan better. It's here to make sure you get the best results possible.

The guide shows you step-by-step how the program works, so you can
understand it better. It helps you learn the principles, terminology, and ways
of doing things in the program.

With pictures and explanations, it helps you get better at doing exercises and
following the program's rules. This guide is like a booster that helps you do
your best and be really successful in getting fit
 PHASE 1 : WEEK 1 - 4

WEEK #1

BACK & TRAPS #1

LAST SET
WARMUP WORKING EARLY LAST SET REST ALTERNATIVE ALTERNATIVE
EXERCISE INTENSITY REPS TEMPO NOTES
SETS SETS SET RPE RPE (min) EXERCISE #1 EXERCISE #2
TECHNIQUE

Ensure to retract your shoulder blades, focus on

Lat pulldown engaging your back muscles rather than relying
Lat pulldown Chin up narrow
Normal set 2 2 8〜12 2-0-1-1 7〜8 8〜9 2〜3 narrow underhand solely on your arms for pulling, and maintain
narrow grip grip
grip tension in your lats throughout the negative phase
of the movement

Brace your core, keep your spine in neutral

Incline Horizontal cable
T-bar row Normal set 2 2 6〜8 2-0-1-1 7〜8 8〜9 2〜3 position, retract your shoulder blades at the top of
dumbbell row row neutral grip
the movement

One arm One arm cable One arm low row Brace your core, keep your spine in neutral
Normal set 2 2 8〜12 2-0-1-0 7〜8 8〜9 2〜3
dumbbell row row machine position, pull the weight with your back not biceps

Dumbbell
Cable pullover Normal set 0 3 10〜15 2-0-1-1 7〜8 8〜9 2〜3 Machine pullover Flare your elbows outwards
pullover

EZ bar Upright Dumbbell Puff your chest put, pull the weight up to chin area,
Normal set 1 2 8〜12 2-0-1-0 7〜8 8〜9 2〜3 Cable upright row
row upright row pull with your elbows

Dumbbell Keep your spine in neutral position, shrug the

Barbell shrugs Normal set 0 2 10〜15 1-0-1-2 7〜8 8〜9 1〜2 -
shrugs weight as much as possible

MANDATORY REST DAY

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