Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Positive Bodybuilding Discussion & Talk => Topic started by: ilovebenching on October 05, 2026, 04:36:17 PM
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Simeon Banda and Ulisses share their brutal back workout + success tips (https://globalcrimefeed.com/fitness-icon-and-bodybuilder-simeon-panda-discuesses-how-to-be-very-successful-in-the-world-of-fitness/)
Might give this workout a go. Looks brutal and punishing
(https://i.ytimg.com/vi/cE9VOB2k3Mk/maxresdefault.jpg)
Simeon Panda's Mass-Building Back Routine
+-----------------------------------------------------------------------------------------+
| SIMEON PANDA BACK ROUTINE |
+-----------------------------------------------------------------------------------------+
| EXERCISE | SETS | REPS | FOCUS AREA |
+---------------------------------+------+--------+---------------------------------------+
| 1. Heavy Barbell Rows | 4 | 6–10 | Lat Thickness & Upper Mid-Back |
| 2. Lat Pulldowns (Wide-Grip) | 4 | 8–12 | Lat Width & Outer Upper Frame |
| 3. Seated Cable Rows | 4 | 8–12 | Mid-Back Density & Rhomboids |
| 4. Single-Arm Dumbbell Rows | 3 | 8–10 | Unilateral Depth & Lower Lat Sweep |
| 5. Conventional Deadlifts | 4 | 5–8 | Full Posterior Chain & Spinal Erectors|
Key Execution Cues
Heavy Barbell Rows
Keep an overhand grip slightly wider than shoulder-width.
Maintain a ~45-degree torso angle with a rigid spine. Pull the barbell directly to your lower chest/upper abdomen, driving back hard with your elbows rather than pulling with your biceps.
Wide-Grip Lat Pulldowns
Flare your lats at the top of the movement to achieve a deep stretch.
Avoid leaning back excessively; focus on pulling the bar down to your collarbone while squeezing the shoulder blades together.
Seated Cable Rows
Use a standard V-bar handle or a medium neutral grip.
Initiate each rep by letting your shoulders stretch forward slightly, then drive your elbows back past your torso and hold the peak contraction for 1 second.
Single-Arm Dumbbell Rows
Brace yourself on a flat bench. Keep your torso parallel to the ground.
Pull the dumbbell toward your hip (rather than straight up to your chest) to maximize lower lat activation.
Conventional Deadlifts
Simeon typically finishes his back training with heavy deadlifts to completely tax the posterior chain.
Set up with feet shoulder-width apart, brace your core hard, and pull through your heels, locking out with glutes and upper back fully engaged.