If you’re looking to round out your muscular physique, a strong back is an absolute must. Try this intense, high-volume workout to put on size and build a stacked back!
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1. Wide-grip bent-over barbell row: 5 sets of 12, 10, 8, 6, 4 reps,
2. Wide-grip weighted pull-up: 5 sets of 8-10 reps
3. Single-arm dumbbell row: 6 sets of 12 reps
4. Reverse-grip lat pull-down: 4 sets of 10-12 reps
5. Close-grip seated cable row: 4 sets of 10-12 reps
6. Prone dumbbell bench row: 3 sets of 8-12 reps, triple dropset
7. Triset: 3 sets of 10-15 reps
a. Wide-grip lat pull-down
b. Straight-bar cable pull-down
c. Standing low-cable row
Looking to build a broad back? Of course you are. While the back might not be one of the standard go-to “show muscles” or have an international day named after it—ahem, chest—a wide, muscular back is essential to a well-rounded physique. It’s the key to looking dense, thick, and powerful.
This upper-body workout will help you lift your way to larger lats, stronger traps, and a muscular middle back. Some of the movements will even hit your biceps and shoulders. Follow my directions, and you’ll be well on your way to a barn door back in no time.
READY, WILLING, AND ABEL
This hypertrophy workout is a high-volume, muscle-building assault. It will most definitely help you build the solid, thick back musculature you’re after, but it won’t be easy. You’ll need to put in some serious work. Get your head ready, because this bomber back session includes a hearty helping of dropsets, trisets, intraset stretching, and good ol’ heavy lifting.
Lift to failure on all your sets, but stay focused on form. Keep your rest periods to a minimum and don’t waste time. During my hypertrophy workouts, I keep my own rest between sets to roughly 60 seconds, and I never exceed 80 seconds.
All of these movements emphasize the lats, delts, and traps while throwing in a good amount of midback and shoulder work. Let’s get started.
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