Scott Herman's Getting Fit VIDEO: Beastly back!

If you are looking for a great way to maximize building MUSCLE MASS on your back you came to the right place! This routine utilizes a 2-2-4 TEMPO and a progression overload to ensure that you are hitting those muscles extra hard. Be sure to train with proper form, especially on the deadlifts. TEAR IT UP HERMANITES!

This routine is designed to give anyone a great workout at the GYM.

This Routine Requires:

1. Barbell
2. Pull-Up Bar
3. Squat Rack
4. Dumbbells
5. Exercise Ball
6. Bodyweight

Optional
Pull-Up Revolution Pro!.

List of Exercises:

• TEMPO: 2-2-4 (Except Deadlifts)
• Rep range and sets will vary per exercise

1. Deadlift
• 2 Warm-Up Sets: 5 reps (50-60% 1RM)
• 3 Working Sets
o Set 1: 5 Reps (70% 1RM)
o Set 2: 5 Reps (75% 1RM)
o Set 3: MAX REPS (80% 1RM)

NOTE: On the last set try to break personal records for reps if possible.

2. Pull Up
• 4 sets
• 15 reps

NOTE: If you cannot do sets of 15, do as many as you need until you reach 60 reps total.
Also, try to break PR for reps in a set

3. Barbell Bent-Over Row
• 1 Warm-Up Set: 10 Reps (50-60% 1RM)
• 3 Working Sets
o Set 1: 8 Reps (70% 1RM)
o Set 2: 8 Reps (75% 1RM)
o Set 3: MAX REPS (80% 1RM)

NOTE: Try to do as many reps as possible on last set and break a PR for that weight.

4. Dumbbell Shrug
• 5 Working Sets (60-75%1RM)
o Set 1: 15 reps
o Set 2: 12 reps
o Set 3: 10 reps
o Set 4: 10 reps
o Set 5: 10 reps

5. Hyperextension
• 4 sets
• 15 reps

NOTE: Use bodyweight unless external weight is needed.

NOTE: Timestamps are available for each exercise in the info section of the video when watching on YouTube.

• Rest 60-120 seconds between sets
• You can change the order of the exercises

Remember, when doing this routine, workout at your OWN intensity.

• This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.

• This routine can be done 1-2 times a week.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the SHF Meal Plan.





Enjoy - we are waiting for you on our Facebook Community page where you will find more FREE fitness tips.

Follow this link to visit Scott Herman's YouTube Channel.

Be sure to download your FREE SHF iPhone app for workouts on the go. (Make sure your iPhone/iPad software is up-to-date.)

Scott Herman is the founder and CEO of Scott Herman Fitness. He created the business because he saw the need for people who wanted to get in shape, but couldn’t afford the high cost of a personal trainer. He has worked in a gym since he was 14 and has done everything from GM to Fitness Professional. He attended Merrimack College in North Andover, Mass., where he received his bachelor’s degree in business administration. He also holds a real estate license. After college, Scott harnessed his energy into a career that encompassed all the things he loves: fitness, modeling and the entertainment business. Thus, Scott Herman Fitness on YouTube was born and this dynamo now spends his days expanding his social network on his quest to teach fitness to the world for free.

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