Let IFBB pro Craig Capurso take you on a heavy-weight, Tabata-style tour of a back workout that will improve your power, strength, muscle size, and muscle endurance.
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How much thought have you given to your next back workout? Maybe you've got your standard routine all worked out: A handful of exercises; 3 sets of 10 reps; train hard; work for a muscle pump. Your back workout might as well be etched on a stone tablet.

For Cellucor-sponsored IFBB physique pro Craig Capurso, however, back day looks a lot different.

Capurso likes to say that he doesn't follow a routine: He follows a plan. No room for error, nothing left to chance. Progression of multijoint back exercises? Check. Varied rep targets to achieve multiple aims? Got it. Attack the lats from multiple angles? Yep. Finishing techniques that flood the muscles with blood, as if to force surrender? It's all in the plan, man.

"In one single workout, we're going to improve power, strength, muscle size, and muscle endurance," Capurso says. "My plan includes lots of different ways to train the back musculature, so it really is the ultimate back workout—and it gets you out of the gym in less than an hour."

| Follow These Rules! |
- Warm up, then start with the most challenging exercises. Progressing to slightly less complex ones as you get tired.

- Start each workout with heavier loads and lower reps for a greater strength emphasis. Increase reps and decrease loads as you progress through the session.

- Match your rest times with the most difficult exercises and heaviest loads. As you reduce loads and reps, reduce your rest periods.

- Hit all the backside musculature—the lats, rhomboids, upper and lower traps, teres major, and even the rear delts (involved in rowing motions). Finish off the back-day posteriors with a single-joint movement, a common tactic among experienced bodybuilders.

- Finish off the workout with single-joint movements done Tabata-style to create an intense pump in the target muscles.

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