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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.

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  • 20 min

  • 5

  • Yes

Get Yoked: Back Exercises For Extreme Thickness
Get Yoked: Back Exercises For Extreme Thickness

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.

Routine

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The Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

T-Bar Row

Equipment
Barbell, V-Handle Attachment
Sets
5
Reps
10
Rest
--
1A) and 1B) are supersets and performed back-to-back with no rest. Rest 90 seconds after 1B).
Exercise 3 of 5

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
1
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 4 of 5

Prone Posterior Flye

Equipment
Sets
4
Reps
20
Rest
--
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