Free personalized workout plan

Back Building Strength Program

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

48 minutes

Genders

Male

Goals

Bodybuilding (Male)
Build Muscle (Male)
Gain Strength (Male)
Description

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

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Equipment

Barbell, Bench, Cable, Dumbbell, Machine, Other, Pull up bar, Weight Plate

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

48 minutes

Genders

Male

Days per week

3 days

Goals

Bodybuilding (Male)
Build Muscle (Male)
Gain Strength (Male)
Description

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

Show More

Equipment

Barbell, Bench, Cable, Dumbbell, Machine, Other, Pull up bar, Weight Plate

Avg Exertion

70%

Workout Type

Muscle Focus

Avg Cardio Intensity

40%

Workout Overview

Week 1

Day 1: Day 1

Day 2: Day 2

Day 3: Day 3

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next WeekSee Next Workout Week

Week 1

Weeks 1-3

Week 2

Weeks 4-6


ExerciseSetsRepsRestNotes
1. Wide-Grip Lat Pulldown3 sets5, 3, 1 reps180s
2. Rack Pull3 sets6, 8, 10 reps120s
3. T-Bar Row with Handle
T-Bar Row with Handle
3 sets6, 8, 10 reps120s
4. Chin-up
Chin-up
3 sets15 reps60s

Date Created: 11/29/18, 7:04 PM


Last Updated: 8/17/20, 4:38 PM

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