Super Back
This program can no longer be started in the app
In AtletIQ it was replaced by a program with the same goal of the same level for gym workouts.
- GoalMass Gain
- LevelExperienced
- WhereGym
- Workouts8
- One workout~40 min
- ForMen
Workout A
5 exercises · ~40 minThe structure as it was in the app. Exercises link to technique, photos and video.
All workouts in the program
8 sessions over ~2.5 weeks, 3–4 per week. The program has been removed from the app, its workouts are no longer run.
Workout intensity
The load of each session: higher means harder. average per round A
Workout number
Start “Ninth Wave” in the app
1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 36 workouts of “Ninth Wave”.
- The weight of every set comes from your 1RM
- All workouts of the program in order, with rest between sets
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
About the program
Focus on the details: pump up the back, emphasize contours, by using the two-week «super-back» force complex.
More about the program
The basic principle this serious bodybuilding and powerlifting study is based on an integrated approach to training, through which absolutely every muscle group is actively involved in the workout, which contributes to the harmonious development the body and the formation of an aesthetic physique. Its good, if this realization occurs during the «initiation» phase of the athlete’s career in difficult sport. But what if precious time has been lost and it is apparent that muscle imbalance has already taken place? This situation can be corrected by using targeted workout programs that focus on the lagging muscle groups.
The «Super-Back» program is aimed at elaborating an integrated array of back muscles, thus achieving the necessary anatomical symmetry and the formation of a strong muscular midsection. The proposed set of exercises for the back is almost only performed with free weights, ie, dumbbells and barbells — this approach maximizes the working muscles involved, and, consequently, provides maximum return, which helps to strengthen the tendons and muscles of the small stabilizers.