BIG BACK (workout)


We’re BACK to BACK! Training with my boy Chauncey, going through another back workout.

The last back workout was a higher volume higher intensity style workout, where as this one was shorter, still effective, still managed to get a great workout, great sweat and great back pump. The last one was more metabolic strength (more calories burned) vs hypertrophy strength (more muscle building) as shown below.

On back days, I like to warm up using a mix of horizontal pulls and vertical pulls. This ensures I hit the entire back in just 2 planes of motion and really get that back nice full of fresh blood for the upcoming working sets.

The pump is insane, and talk about sore the next day…a good sore of course. The sore that feels good when you flex and pump blood to the soreness, it’s a great feeling lol

Follow this workout to a T and experience the pump for yourself, it’s real, it will burn and you will love it!

Here’s our BACK-DAY workout:

Warm-Ups Sets:

  • Close-Grip Pull-Ups superset with Bent-Over Barbell (just the bar)

Working Sets:

  • Bent-Over Barbell Rows

(4 sets 12/12/10/10)

  • Chest Supported Reverse Flyes superset with Resistance Bands Pull-Downs

(4 sets 12/12/10/10)

  • Incline Pull-Downs superset with Elevated Seated Rows

(4 sets 12/12/10/10)

  • Assisted Pull-Ups superset with Swimmer Rows

(4 sets 12/12/10/10)


Btw, these workouts are being posted on our fitness Snapchat account username: morellifit

Last but certainly not the least, shameless BCAA plug, Even though I’m not in a “caloric deficit” I still drink my BCAAs intra-workout because they’re that damn good! With 9.5G of BCAAs, an Electrolyte Blend, Citrulline Malate, and sweetened with Stevia, every sip gives me an extra rep, or at least that’s what it feels like! Refreshes me for every set!

Thank you for giving us your attention today, and hopefully an opportunity to join you on your fitness journey, because that’s what morellifit is all about. It’s simple, we help you look and feel your best, faster and you can take that to the bank.


If you’re goal is REAL MASS (8-10lbs), this program is the step-by-step blueprint to achieve lean gains faster (remember what I said). Hypertrophic through TUT (time-under-tension) is the key to lean mass gains. You can learn more about TUT training in this short video blog.

You’ll want to immediately insert it if your goal is to put on lean muscle relatively quickly.