Back Exercises

The Bigger, Stronger Back Workout

Get a more substantial back in four weeks with this training program targeting every muscle system behind you.

by
bodybuilder back pose
Duration 4 weeks
Exercises 15
Equipment Yes

This workout, which covers back as well as abs and lower back, alternates weekly workouts that emphasize strength (4-6 reps) with ones that emphasize mass (8-10 and sometimes 12-15 reps). Simply insert these workouts into your current routine to build a stronger, thicker back and a rock-solid midsection.

Choosing the correct weight is critical; in your strength workouts, make sure you pick a heavy weight that causes you to reach muscle failure on only your last set for each exercise at the target rep. Although you’ll take longer rest periods, you’ll move through your size-gaining workouts faster using relatively lighter weights for higher reps, with drop sets and supersets thrown in to increase the intensity.

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Size Workout Weeks 1 & 3

Exercise 1

Barbell Deadlift You'll need: Barbell How to
3 sets
4-6 reps
2-3 min rest
Perform 4 reps in week 1 & 6 reps in week 3.

Exercise 2

T-Bar Row You'll need: Barbell, V-Handle Attachment How to
3 sets
4-6 reps
2-3 min rest
Perform 4 reps in week 1 & 6 reps in week 3.

Exercise 3

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
3 sets
4-6 reps
2-3 min rest
Perform 4 reps in week 1 & 6 reps in week 3.

Exercise 4

Front Pulldown
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3 sets
4-6 reps
2-3 min rest
Perform 4 reps in week 1 & 6 reps in week 3.

Exercise 5

Weighted Plank You'll need: Weight Plates How to
3 sets
6-10 reps
2-3 min rest
Perform 6 reps in week 1 & 10 reps in week 3.

Exercise 6

Weighted Crunch You'll need: Bench, Dumbbells How to
3 sets
6-10 reps
2-3 min rest
Perform 6 reps in week 1 & 10 reps in week 3.

Exercise 7

Machine Back Extension
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3 sets
6-10 reps
2-3 min rest
Perform 6 reps in week 1 & 10 reps in week 3.

Size Workout Weeks 2 & 4

Exercise 1

Pullup You'll need: Pullup Bar How to
4 sets
8-15 reps
60-90 sec rest
Perform 8-10 reps in week 2 & 12-15 reps in week 4.

Exercise 2

Rack Pull You'll need: Barbell, Squat Rack How to
3 sets
8-15 reps
60-90 sec rest
Perform 8-10 reps in week 2 & 12-15 reps in week 4.

Exercise 3

Reverse-Grip Barbell Bent-Over Row
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4 sets
8-15 reps
60-90 sec rest
Perform 8-10 reps in week 2 & 12-15 reps in week 4. Make the last set a drop set by reducing the weight 25% and continuing to failure.

Exercise 4

Machine Row
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4 sets
8-15 reps
60-90 sec rest
Use a wide, overheand grip. Perform 8-10 reps in week 2 & 12-15 reps in week 4. Make the last set a drop set by reducing the weight 25% and continuing to failure.

Exercise 5A

Dumbbell Row You'll need: Dumbbells How to
3 sets
8-15 reps
-- rest
Perform 8-10 reps in week 2 & 12-15 reps in week 4.

Exercise 5B

Straight-Arm Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment, Lat Pulldown Bar How to
3 sets
8-15 reps
60-90 sec rest
Perform 8-10 reps in week 2 & 12-15 reps in week 4.

Exercise 6

Machine Crunch
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3 sets
8-15 reps
60-90 sec rest
Perform 8-10 reps in week 2 & 12-15 reps in week 4.

Exercise 7

Static Back Extension You'll need: Roman Chair How to
3 sets
8-15 reps
60-90 sec rest
Perform weighted. Do 8-10 reps in week 2 & 12-15 reps in week 4.
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