21 Rep Back Muscle Emphasis 5 Day Workout

By Fitman

	Intermediate (2-3 years)
	32 minutes/day \| 5 days/week
	Build Muscle
	Dips (Parallel) Bar, Pull up bar, 1 x Dumbbell, Flat Bench, Bodyweight, Barbell, Glute Ham Developer (GHD), PVC Pipe, Weight Plate, Seated Calf Raise Machine, 2 x Dumbbell, Squat Rack, Incline Bench, Decline Bench Show More

Average Exertion

Average Cardio Intensity

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 create a foundation for a wider, muscular back, while chest and shoulder presses come soon after to complete the an impressive upper body physique. The main lifts are performed for 7 sets of 3 reps, combined for 21 reps of optimal exercise volume. 2 lower body days ensure a balanced routine, so over 5 days you should cover all of your bases. Overall, this 5 day workout is great for beginners looking to focus on their back like too few lifters do today.

Description

Week 1 Overview

Day 1:

Monday - Upper Workout A

Day 2:

Tuesday - Lower Workout A

Day 3:

Rest

Day 4:

Thursday - Upper Workout B

Day 5:

Friday - Lower Workout B

Day 6:

Saturday - Upper Workout C

Day 7:

Rest

Day 1 - Monday - Upper Workout A

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Exercise	Sets	Reps	Rest
Circuit #1 - 7 rounds Rest 60s between rounds
1A.Chest Dips	7 rounds	3 reps	0s
1B.Chin-up	7 rounds	3 reps	60s
Circuit #2 - 6 rounds Rest 60s between rounds
2A.Chest Dips	6 rounds	5 reps	0s
2B.Chin-up	6 rounds	5 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Bent-Arm Dumbbell Pullover	4 rounds	8 reps	0s
3B.Push-up See Exercise Notes	4 rounds	8 reps	60s

Day 2 - Tuesday - Lower Workout A

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Exercise	Sets	Reps	Rest
Circuit #1 - 7 rounds Rest 60s between rounds
1A.Barbell Sumo Deadlift	7 rounds	3 reps	0s
1B.Glute-Ham Raise (PVC Pipe Assisted)	7 rounds	3 reps	60s
Circuit #2 - 6 rounds Rest 60s between rounds
2A.Barbell Hip Thrust with Bench	6 rounds	5 reps	0s
2B.Barbell Rear Lunge See Exercise Notes	6 rounds	5 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Barbell Standing Leg Calf Raise	4 rounds	8 reps	0s
3B.Seated Calf Raise Machine	4 rounds	8 reps	60s

Day 4 - Thursday - Upper Workout B

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Exercise	Sets	Reps	Rest
Circuit #1 - 7 rounds Rest 60s between rounds
1A.Pull-up	7 rounds	3 reps	0s
1B.Standing Barbell Military Press (AKA Overhead Press)	7 rounds	3 reps	60s
Circuit #2 - 6 rounds Rest 60s between rounds
2A.Bent-Arm Dumbbell Pullover	6 rounds	5 reps	0s
2B.One-Arm Bent-Over Dumbbell Row	6 rounds	5 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Dumbbell Lateral Raise	4 rounds	8 reps	0s
3B.Barbell Wide Grip Upright Row	4 rounds	8 reps	60s

Day 5 - Friday - Lower Workout B

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Exercise	Sets	Reps	Rest
Circuit #1 - 7 rounds Rest 60s between rounds
1A.Barbell Back Squat	7 rounds	3 reps	0s
1B.Barbell Hack Squat	7 rounds	3 reps	60s
Circuit #2 - 6 rounds Rest 60s between rounds
2A.Sissy Squat	6 rounds	5 reps	0s
2B.Walking Dumbbell Lunge	6 rounds	5 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Seated Calf Raise Machine	4 rounds	8 reps	0s
3B.Barbell Standing Leg Calf Raise	4 rounds	8 reps	60s

Day 6 - Saturday - Upper Workout C

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Exercise	Sets	Reps	Rest
Circuit #1 - 7 rounds Rest 60s between rounds
1A.Barbell Incline Bench Press	7 rounds	3 reps	0s
1B.Barbell Rack Pull	7 rounds	3 reps	60s
Circuit #2 - 6 rounds Rest 60s between rounds
2A.Dumbbell Bench Press	6 rounds	5 reps	0s
2B.V-Bar Pullup	6 rounds	5 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Dumbbell Decline Bench Press	4 rounds	8 reps	0s
3B.Bent Over Barbell Row	4 rounds	8 reps	60s

Date Created: 5/10/2018, UTC

Last Updated: 10/26/2021, UTC

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