PNBA Pro “Mind Muscle Max” Details a Back Workout

Terry Ramos – Author, Generation Iron
This article was originally published by Generation Iron Fitness Network on October 20th, 2022. Original Link HERE.
PNBA Classic Physique athlete Jonathan Harden demonstrates a beginner/intermediate back workout to dramatically increase muscle growth and improve posture.
A well-developed back makes daily tasks easier, protects you from injury, and enhances your physique. And a ripped back is especially important in bodybuilding. However, some back workouts are more advanced than others. And a beginner or intermediate lifter will want to start with exercises that aren’t in an advanced athlete’s plan. Professional Natural Bodybuilding Association (PNBA) athlete Jonathan Harden walks you through an entire back workout geared towards beginners and intermediate weightlifters, along with the benefits of each exercise.
PNBA Jonathan Harden goes by the name The Muscle Mentor on Instagram. He’s a personal trainer and natural bodybuilder, competing in the Classic Physique division. Harden recently earned his PNBA pro card after performing at the 2022 Natural Universe on September 2-3, 2022, in Tampa, Florida. On Instagram, Harden blueprinted the beginner back workout plan and said:
WARM UP
Scapula Depression 3 X 15
I like to use a pulldown bar for this. Raise the sternum up slightly, lower the scapula as you squeeze the shoulders down and back, don’t move the arms, release and evaluate back up
WORKING SET
Pendlay Row 4 X 8
The pendlay row is a simple and similar variation of a barbell row, except it uses a lot less lowerbody and gets far more trap, lat and rhombiod activation involved
Single Arm Rows 3 X 12 *2 Sec Squeeze
Unilateral movements are not to be avoided. We want to train our body as evenly as possible so as not to create or further any muscle imbalances.
Rear Delt Flys 3 X 20 + Face Pulls
While the rear deltoids do get a bit of work in the other exercises, I love targeting them specifically as they are one of our primary mover muscles involved whenever we are doing any push movements. And there great to look at when built up
Lat Pushdown 3 X 12
This exercise helps makes your waist look smaller by widen the width of your back. For men this will help create the v shape and for women the shape
Hey Guys
Welcome back, its your mentor max here with a complete back workout, that you guys can follow in its entirety. This will be for intermediate and beginning lifters.
Mastering these movements will dramatically increase your muscle growth, connection and posture within your back
Warm up
Scapula Depression 3 x 15
I like to use a pull-down bar for this. Raise the sternum up slightly, lower the Scapula as you squeeze the shoulders down and back, don’t move the arms, release and evaluate back up
Working Set
Pendlay Row 4 x 8
The Pendlay Row is a simple and similar variation of a barbell row, except it uses a lot less lowerbody and gets far more trap, Lat and Rhombiod activation involved
Jonathan Harden’s Beginner/Intermediate Back Workout
Below are the back exercises Jonathan Harden demonstrated.
  • Warm-up
    • Scapular Depression: 3 sets x 15 reps
  • Pendlay Row: 4 sets x 8 reps
  • Single Arm Row: 3 sets x 12 reps (2 sec. squeezes)
  • Lat Pushdown: 3 sets x 12 reps
  • Rear Delt Flys: 3 sets x 20 reps superset face pulls
  • Lat Pulldown: 3 sets x 12 reps
Benefits of Each Back Exercise
Jonathan Harden’s Instagram post elaborated on the benefits of each back exercise.
Pendlay Row:
Harden explained that the Pendlay Row, akin to the barbell bent-over row, engages more traps, lats, and rhomboids.
Single Arm Row:
Harden emphasized that this unilateral movement aids in preventing muscular imbalances.
Rear Delt Fly:
Included for its isolation of the rear delts, Harden noted their significance in chest movements and their aesthetic appeal when developed.
Lat Pushdown:
Harden highlighted how the lat pulldown broadens the back, contributing to a V-shape for men and an hourglass figure for women.
Follow us on Instagram, Facebook, and Twitter for more workouts from elite natural athletes!
Ramos, T. R. (2022, October 21). PNBA Jonathan Harden outlines a back workout for beginner and intermediate lifters. Generation Iron Fitness Network. Retrieved from https://generationiron.com/beginner-back-workout/

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