Free personalized workout plan

BACK Workout You Should Be Doing for a Bigger Back

By Obi Vincent

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

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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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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