Workout Routines

Go on the Attack for a Thick, Wide Back

We combine two highly effective lifting techniques for a quick back workout that delivers big-time results.

Get Yoked: Back Exercises For Extreme Thickness
Duration 20 min
Exercises 5
Equipment Yes

This back workout is unique because it combines high volume training with heavy strength training by utilizing a ladder protocol. Ladders are done by coordinating the repetitions you are performing with the amount of weight you're lifting. For example, when you are lifting a heavy weight, the repetitions are low. As you increase the repetitions for each progressive set, you will continue lowering the weight - all while minimizing the amount of rest you have between sets.

This is the perfect storm for building muscle - longer time under tension, greater mechanical tension, and massive metabolic disruption.

The Workout

Exercise 1A

T-Bar Row You'll need: Barbell, V-Handle Attachment How to
T-Bar Row thumbnail
5 sets
10 reps
-- rest
1A) and 1B) are supersets and performed back-to-back with no rest. Rest 90 seconds after 1B).

Exercise 1B

Face Pull with External Rotation You'll need: Adjustable Cable Machine, Rope Attachment How to
Face Pull with External Rotation thumbnail
5 sets
12-15 reps
60 sec rest

Exercise 2

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
1 sets
-- reps
-- rest
Start with heaviest weight you can do for 2 reps. Perform the 2 reps and drop the weight 2 holes in the stack. Perform 4 reps. Drop the weight 2 holes and perform 6 reps, and so on until you hit a 20 rep set.

Exercise 3A

Prone Posterior Flye
exercise image placeholder
4 sets
20 reps
-- rest

Exercise 3B

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
4 sets
20 reps
-- rest