Big Back for Strength and Power

Google Sheet Workout Export

By Suman Roy

Experience Intermediate (2-3 years)
Time 71 minutes/day

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Average Exertion
Average Cardio Intensity

Our Back is one of the most, if not the most, important muscles of our body to perform injury-free daily activities. Well if you are an athlete or someone involved in lifting heavy weights you might already be aware of the importance of a big and strong back for performing heavy compound movements like Squat, Bench Press, Deadlift and Overhead Press. This workout program is made just for that, to build a big and strong back.


1. Always perform some dynamic stretching of all body parts before lifting weights and static stretching post workout completion.

2. Always maintain proper form of all exercises in order to prevent injuries.

3. Maintain a balanced diet and take adequate rest for the best result.

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Google Sheet Workout Export


Circuit #1 - 3-4 rounds

Rest 60s between rounds

1A.Wide-Grip Seated Cable Row
3-4 rounds10-12 reps0s
1B.Lat Pulldown

See Exercise Notes

3-4 rounds10-12 reps60s
2.Bent Over Barbell Row
5 sets5 reps120s
3.Barbell Pendlay Row
3-5 sets5 reps120s
4.Dumbbell Incline Lateral Raise
3 sets10-12 reps60s
3 setsAMAP reps90s
6.One-Arm Bent-Over Dumbbell Row
3 sets10 reps60s
7.Suitcase Dumbbell Carry
1 setAMAP reps60s

Date Created: 12/15/2018, UTC

Last Updated: 12/2/2021, UTC

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