Are you curious about the Simeon Panda back workout?

Do you want to know Simeon Panda trains his back for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how to use the Simeon Panda back routine to take your training to the next level!

Introduction

• Part 1: Back Workout #1
• Part 2: Back Workout #2
• Part 3: Back Workout #3

Simeon Panda is one of the biggest influencers in the world.

He is best known for his muscular upper body and ripped six-pack abs. However, his upper back is on a completely different level!

So how did Simeon Panda build his upper back? Was it a secret training routine, or is he just gifted for overall back development?

Simeon Panda trains his upper back one day per week using high-volume bodybuilding style workouts.

He performs anywhere from 4-5 exercises per workout using pull ups, pulldowns, rows, and pullovers. He also uses a wide variety of rep ranges and intensity techniques to attack his back from all angles!

Here is one of Simeon Panda’s back workouts that you can try. Check it out:

Simeon Panda Back Workout #1

• Exercise #1: Pull up (wide / overhand grip), 4 sets of 8-12 reps
• Exercise #2: Barbell bent over row, 4 sets of 8-12 reps
• Exercise #3: Lat pulldown (wide / overhand grip), 4 sets of 8-12 reps
• Exercise #4: Cable pullover (wide grip), 4 sets of 8-12 reps
• Exercise #5: One-arm crucifix cable pulldown, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

Simeon Panda performs a total of 5 exercises for his back, including pull ups, pulldowns, rows, and cable pullovers.

Simeon says that this high-volume back workout is idea for building the V-taper look. Check it out:

“Today we are working on the V-taper, the legendary V-taper that everyone is after. I’m going to show you 5 exercises that will help you get the V-taper.”

Simeon Panda says upper back training is all about pulldowns and rows.

He says heavy rowing exercises are ideal for developing the thickness of your upper back, as they target the spinal erectors and mid-traps better than anything else!

“For your back thickness you’re going to go for different variations of rows, and for your width you’re going to go for some wide pulldowns. Everything we do today is using a wide grip.”

Here is another one of Simeon Panda’s high-volume back workouts that you can try. Check it out:

Simeon Panda Back Workout #2

• Exercise #1: Barbell row (supinated grip), 4 sets of 8-12 reps
• Exercise #2: Lat pulldown (wide / overhand grip), 4 sets of 8-12 reps
• Exercise #3: Seated cable row (v-handle), 4 sets of 8-12 reps
• Exercise #4: Crucifix cable pulldown, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

Simeon Panda performs a total of 4 exercises for his upper back, including different types of pulldowns and rows.

This is exactly how Simeon likes to organize his back workouts: going all out on the basic movements!

“You’re going to see a regular back workout with lots of volume, lots of rows, lots of pulldowns, and yea we’re going to kill it!”

Simeon says that he likes to use a variety of rep ranges for every exercise.

When he is warming up, he likes to use higher reps and controlled tempos. However, when the weights get heavier, his reps slowly start to fall and he performs his reps more explosively.

“When you start the exercise the reps are high, and the form is near perfect.

And then as it gets heavier, you’re still trying to keep that form, but there could come a point where it doesn’t look as clean.

As long as you are still safe, you will still benefit from that style of training with heavy weight.”

Here is one more of Simeon Panda’s high-volume back workouts that you can try. Check it out:

Simeon Panda Back Workout #3

• Exercise #1: Pull ups (wide / overhand grip), 4 sets of 8-12 reps
• Exercise #2: Bent over dumbbell row, 4 sets of 8-12 reps
• Exercise #3: Machine pulldown (supinated grip), 4 sets of 8-12 reps
• Exercise #4: Hammer strength low row, 4 sets of 8-12 reps

Here is the training video:

This workout is as simple as it gets!

Simeon performs 4 exercises for his entire upper back, including 2 pulldown variations, and 2 rowing variations.

Simeon starts the workout with one of his all-time favorite upper back exercises: pull ups! He says too many people neglect the classic bodyweight exercises, such as pull ups and dips, in their training.

“Don’t discount the bodyweight exercises. As much as you can, if you’re a bodybuilder trying to build a lot of mass, it all started off with the basics like pull ups.

You can be as strong as anything, deadlifting, whatever, but you might not be able to do pull ups if you stop doing it and lose your technique.”

This is great advice by Simeon Panda.

The bodyweight exercises like pull ups and dips have been shown to recruit more overall muscle fibers than the “open chain” movements, so including them in your routine is sure to speed up your results!

Conclusion | The Simeon Panda Back Workout!

Simeon Panda has one of the best backs in the fitness industry, and it’s easy to see why.

He trains his back with high-volume workouts using many different types of pulldowns and rows to attack the muscle from all angles!

If you are looking for a new back routine to shock your back into growth, then let it be the Simeon Panda back workout.

It may be just what you need to take your training to the next level!

“Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one’s potential.” 

Thank you for reading and I wish you the best of luck on your strength training journey!