This back and legs workout from Big Ramy will fire up those muscles so you see huge growth and an Olympic physique like Mr. Olympia himself.
We all know some of the key exercises to really boost our back and leg days but knowing exactly how to do them and how many reps to do of each can really benefit our overall growth. While having a massive back and giant legs will improve our physiques ten-fold, the functionality of both is incredibly important for our overall growth and lifestyle.
A solid back and stable legs can provide for better core support to aid in balance and coordination to enhance our big lifts, while also alleviating any unwanted pain and injury that could keep us from the gym. Taking notes from the pros is key and this back and legs workout from Big Ramy will surely fire up those muscles and leave them no choice but to grow.
Let’s dive into this back and legs workout and see just how Big Ramy has kept himself at the top of the field for so long. From exercises, to sets, reps, and helpful tips, these two workouts will enhance all aspects of your lifts and really give you confidence with your training and performance goals.
About Big Ramy
Mamdouh Elssbiay, better known as Big Ramy, is a professional Egyptian bodybuilder who just won Mr. Olympia 2020, defeating some of the best bodybuilding athletes in the world. As a real force in the pro bodybuilding circuit, the 36-year old has kept himself in great shape and has put serious emphasis on his training and performance to remain at the top of the field. He earned his pro card in 2012, winning the Amateur Olympia in Kuwait City after only three years of training. His pro debut at the New York Pro saw a first place finish and from there, there was no stopping Big Ramy.
Through a strict diet and supplementation routine, coupled with an insane work ethic and exercise plan, Big Ramy has worked tirelessly to stay at his best. Working with the best to be the best, taking notes from this pro will really enhance your overall gains and get you to Olympia form like the best of them. When Big Ramy stands under the bright lights of competition, the years of sweat and diligence show with his stellar physique. These two back and legs workouts are proof of just how hard you must work to see that desired growth come to fruition.
Big Ramy Training Routine
Back Workout For Monster Wings & Width
| Exercise | Sets | Reps |
| Machine Row | 4 | 8-12 |
| One-Arm Dumbbell Row | 4 | 8-12 |
| Front Lat Pulldown | 4 | 8-10 |
| Seated Cable Row | 4 | 8-12 |
| Rear Lat Pulldown | 4 | 8-12 |
For this back workout, really keep your core engaged for every exercise and don’t tuck your chin. Make sure the weights don’t touch between reps and stay grounded on the seat so no lifting occurs. Focusing on form is key, for your shoulders will be worked as well. To prevent injury and unwanted strain, stick to form and work up to bigger weights. In time, you will absolutely get there.
Leg Workout For A Legendary Lower Body
| Exercise | Sets | Reps |
| Squat | 5 | 5 |
| Leg Extension | 4 | 10-12 |
| Leg Press | 4 | 15 |
| Machine Squat | 4 | 10-12 |
While these leg exercises may be standard in many routines, it is also about technique and keeping a solid form to see huge growth. With the will to put in work, you will increase in weight and see those gains below the waist really take off. Push through each rep as you get tired and don’t rush to stack on plates. In due time you will be lifting more than you thought possible.
Featured Supplements
While Big Ramy uses his own supplements of choice to enhance growth and performance, we wanted to share some great products that will really help boost your overall growth, recovery, and lifestyle to see those gains of yours really come to fruition. A solid supplementation routine is needed to see gains come to life and these supplements are top tier products to help get you there.
Performance Lab SPORT Protein
Performance Lab SPORT Protein is a great protein supplement made from brown rice protein and is much cleaner than most out there. A great formula with amazing ingredients, this natural, safe, and effective protein is exactly what you need to see great muscle growth for both cutting or bulking. With 20g of protein and just 100 calories, this is conducive to any diet and contains zero allergens.
Pros: This is a good, clean formula that is organic and vegan friendly. The chocolate flavor tastes amazing and the product includes Bacillus Coagulans, a beneficial probiotic. As a much cleaner protein, this supplement is a good choice for weight loss and has essential amino acids per serving.
Cons: It only uses a single source protein and chocolate is the only flavor available. Although it has good benefits, for the price, there are others like it that include more per serving.
Price: $39.83
Try Performance Lab SPORT Protein Here
Performance Lab SPORT Protein won Best Protein Powder in the 2020 GI Supplement Awards. Check it out here, as well as our individual review here!
Enhanced Anabolic IV
Enhanced Anabolic IV is a great intra-workout supplement for those serious about muscle growth and maximizing recovery. Packed with 23 highly effective ingredients, this product can promote protein synthesis, support fat burning, optimize hormonal balance, and decrease fatigue to keep your workouts as ferocious as they need to be to see great gains. This advanced formula has six blends to really deliver all of the benefits. They include: clinically dosed amino acid blend, nitric oxide blend, non-stimulant nootropic blend, electrolyte blend, B vitamin blend, and a fat oxidation and muscle insulin sensitivity blend.
Pros: Effective ingredients and great blends make this product really useful. Containing EAAs as well really encourages that muscle growth will occur and the price is good.
Cons: There are a lot of ingredients for a BCAA product so diligent research is required.
Price: $54.99
Enhanced Anabolic IV was a finalist in the 2020 GI Supplement Awards for Best Post-Workout. Check it out here, as well as our individual review here!
Wrap Up
Nothing beats a serious workout and this back and legs workout from pro bodybuilder Big Ramy will surely fire up those muscles, so they have to grow. A strong back and legs means more core support, better balance and stability, and serious enhancement for other lifts to aid in your quest for growth. Taking tips from the pros is a sure way to get better and these workouts will certainly do that. Learn from Mr. Olympia 2020 himself on just how much it takes to be the best in the world.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Big Ramy Instagram
