Back Building Strength Program

By Chris Stone

	Advanced (3+ years)
	36 minutes/day \| 3 days/week \| 2 weeks
	Bodybuilding, Build Muscle, Gain Strength
	Barbell, Weight Plate, 1 x Dumbbell, Flat Bench, 2 x Dumbbell, Incline Bench, Squat Rack, Lat Pulldown Cable Machine, Lat Pulldown Bar, Pull up bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Hi-Lo Pulley Cable Machine, Landmine Show More

Average Exertion

Average Cardio Intensity

A 6- week program, 3 sessions per week. Designed to add thickness and strength to the back.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	3 sets	5 reps	120s
2.Weighted Pullup	3 sets	5 reps	120s
3.One-Arm Bent-Over Dumbbell Row	3 sets	5 reps	120s
4.Bent Over Dumbbell Rear Delt Raise With Head On Bench	3 sets	15 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1.Barbell Rack Pull	3 sets	5 reps	120s
2.Wide-Grip Lat Pulldown	3 sets	5 reps	120s
3.Bent Over Barbell Row	3 sets	5 reps	120s
4.Chin-up	3 sets	15 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	3 sets	5 reps	120s
2.Close-Grip Front Lat Pulldown	3 sets	5 reps	120s
3.Seated Cable Row	3 sets	5 reps	120s
4.Straight-Arm Lat Pulldown	3 sets	15 reps	60s

Date Created: 11/29/2018, UTC

Last Updated: 8/17/2020, UTC

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