Training

How Charles Dixon Built One of Bodybuilding's Widest Backs

The Tank's tips for building thickness and mass over 40.

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 DIXON’S BACK ROUTINE 

  • Pullup: 3–4 sets, 15–20 reps
  • Front Pulldown: 4 sets, 10–12 reps
  • Standing Cable Row: 4 sets, 10–12 reps
  • One-arm Dumbbell Row: 4 sets, 10–12 reps
  • Barbell Row or T-bar Row: 3 sets, 10–12 reps
  • Deadlift: 3 sets, 10–12 reps
  • Back Extension: 4 sets, 15 reps

 TRAINING SPLIT 

  • Monday: Legs
  • Tuesday: Chest
  • Wednesday: Back
  • Thursday: Shoulders
  • Friday: Arms
  • Saturday: Off
  • Sunday: Off
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