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21 Rep Back Muscle Emphasis 5 Day Workout

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

5 days

Time

55 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 5 day workout prioritizes exercises that focus on the back in order to build an imposing upper body that creates that triangular figure all lifters aim for. Exercises like pull ups and pullovers

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Equipment

Barbell, Bench, Bodyweight, Dips Bar, Dumbbell, Machine, Other, Pull up bar

Average Exertion

70%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

55 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)
Description

This 5 day workout prioritizes exercises that focus on the back in order to build an imposing upper body that creates that triangular figure all lifters aim for. Exercises like pull ups and pullovers

Show More

Equipment

Barbell, Bench, Bodyweight, Dips Bar, Dumbbell, Machine, Other, Pull up bar

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Upper Workout A

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ExerciseSetsRepsRestNotes
1A. Chest Dips
Chest Dips
7 sets3 reps60s
1B. Chin-up
Chin-up
7 sets3 reps60s
2A. Chest Dips
Chest Dips
6 sets5 reps60s
2B. Chin-up
Chin-up
6 sets5 reps60s
3A. Bent-Arm Dumbbell Pullover4 sets8 reps60s
3B. Push-up4 sets8 reps60s
Add weight on back for additional intensity

Date Created: 5/10/18, 4:29 PM


Last Updated: 9/12/20, 9:39 PM

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