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Francisco Rocha’s Back Workout to Grow Thick and Wide

Use this workout to hit your back from every angle to get seriously big.

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  • 60 min

  • 6

  • Yes

Lat Pulldown
Simon Howard / M+F Magazine
Lat Pulldown
Simon Howard / M+F Magazine

Brazilian born Francisco Rocha is pushing 40, but he’s in better shape now than he was at 20. 

Over the years, he’s become more aware of the impact of a well-built back. When he first started training, he prioritized his chest, arms, and shoulders, but didn’t think too much about his back because he couldn’t see it in a mirror. In retrospect, he realized that was foolish.

“A good back really stands out. It’s a large muscle group that isn’t easy to train. You need to plan workouts that hit it from every angle to develop width and thickness.”

Here, Rocha shares his back workout that took him from basic to bulky. 

Routine

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Rocha's Back Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Chinup

Equipment
Pullup Bar
Sets
4
Reps
15
Rest
60 sec
Exercise 2 of 6

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
10-15*
Rest
60 sec
*Perform reps as 15, 12, 10, 10
Exercise 3 of 6

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
12
Rest
60 sec
Perform with a close grip.
Exercise 4 of 6

Single-Arm Dumbbell Row

Equipment
Sets
3
Reps
10
Rest
60 sec
Exercise 5 of 6

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
15
Rest
60 sec
Exercise 6 of 6

Straight-Arm Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment
Sets
4
Reps
20
Rest
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