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21 Rep Back Muscle Emphasis 5 Day Workout

By Fitman

Experience
Beginner (1-2 years)
Time
55 minutes/day | 5 days/week
Good for
Build Muscle
Equipment
Barbell, Bench, Bodyweight, Dips Bar, Dumbbell, Machine, Other, Pull up bar,
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
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 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.

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Monday - Upper Workout A

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Circuit
Chest Dips demonstrationPlay Chest Dips demonstration
7 sets, 3 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
7 sets, 3 reps, (rest 60s)
Show Alternative Exercises
Circuit
Chest Dips demonstrationPlay Chest Dips demonstration
6 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
6 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
4 sets, 8 reps, (rest 60s)
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Push-up demonstrationPlay Push-up demonstration
4 sets, 8 reps, (rest 60s)
Add weight on back for additional intensity
Show Alternative Exercises

Tuesday - Lower Workout A

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Circuit
Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration
7 sets, 3 reps, (rest 60s)
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Glute-Ham Raise (PVC Pipe Assisted) demonstrationPlay Glute-Ham Raise (PVC Pipe Assisted) demonstration
7 sets, 3 reps, (rest 60s)
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Circuit
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
6 sets, 5 reps, (rest 60s)
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Barbell Rear Lunge demonstrationPlay Barbell Rear Lunge demonstration
6 sets, 5 reps, (rest 60s)
Each leg
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Circuit
Barbell Standing Leg Calf Raise demonstrationPlay Barbell Standing Leg Calf Raise demonstration
4 sets, 8 reps, (rest 60s)
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Seated Calf Raise Machine
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Thursday - Upper Workout B

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Circuit
Pull-up demonstrationPlay Pull-up demonstration
7 sets, 3 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Circuit
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
6 sets, 5 reps, (rest 60s)
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
6 sets, 5 reps, (rest 60s)
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Circuit
Dumbbell Lateral Raise
4 sets, 8 reps, (rest 60s)
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Barbell Wide Grip Upright Row
4 sets, 8 reps, (rest 60s)
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Friday - Lower Workout B

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Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
7 sets, 3 reps, (rest 60s)
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Barbell Hack Squat demonstrationPlay Barbell Hack Squat demonstration
7 sets, 3 reps, (rest 60s)
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Circuit
Sissy Squat demonstrationPlay Sissy Squat demonstration
6 sets, 5 reps, (rest 60s)
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
6 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Seated Calf Raise Machine
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Standing Leg Calf Raise demonstrationPlay Barbell Standing Leg Calf Raise demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Saturday - Upper Workout C

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Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
7 sets, 3 reps, (rest 60s)
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Rack Pull demonstrationPlay Rack Pull demonstration
7 sets, 3 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
6 sets, 5 reps, (rest 60s)
Show Alternative Exercises
V-Bar Pullup demonstrationPlay V-Bar Pullup demonstration
6 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/10/2018, UTC


Last Updated: 6/4/2021, UTC

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