Free personalized workout plan

BACK Workout You Should Be Doing for a Bigger Back

By Obi Vincent

Experience
Intermediate (2-3 years)
Time
66 minutes/day
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Barbell, Crossover Cable Machine, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Pull up bar, Row Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

This workout can be done by Men and women, and any fitness level, just scale down the weights and sets to suit YOUR training.

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Media



Barbell Paused Deadlift demonstrationPlay Barbell Paused Deadlift demonstration
4 sets, 12, 10, 10, 8 reps, (rest 60s)
2-3 secs pause below the knee
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Pull-up demonstrationPlay Pull-up demonstration
4 sets, AMAP reps, (rest 60s)
2 sets- Over hand x till failure 2 sets - Underhand Grip x till failure
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Dumbbell Incline Row demonstrationPlay Dumbbell Incline Row demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
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Cable Close Grip High Row
3 sets, 20 reps, (rest 60s)
Lean forward x 10reps Lean back x 10
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Machine Row demonstrationPlay Machine Row demonstration
4 sets, 12 reps, (rest 60s)
1st set wide grip x 12 2nd set close grip x 12 3rd set superset 4th Set 10reps/10reps/10reps/10reps
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
2 sets, 10 reps, (rest 60s)
2sets x Dropset 1st set: Over hand x 10reps/8reps/8reps/8reps 2nd set: Under hand grip x 10reps/8reps/8reps/8reps
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Date Created: 3/19/2021, EDT


Last Updated: 4/27/2021, EDT

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