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Big Back for Strength and Power

By Suman Roy

Advanced (3+ years)
92 minutes/day
Good for
Bodybuilding, Build Muscle, Powerbuilding
Barbell, Cable, Dumbbell, Pull up bar
Average Cardio Intensity
Average Exertion

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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Wide-Grip Seated Cable Row demonstrationPlay Wide-Grip Seated Cable Row demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
Use rope for performing the Lat Pull Down.
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
5 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Pendlay Row demonstrationPlay Pendlay Row demonstration
3 - 5 sets, 5 reps, (rest 120s)
Show Alternative Exercises
Dumbbell Incline Lateral Raise demonstrationPlay Dumbbell Incline Lateral Raise demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3 sets, AMAP reps, (rest 90s)
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
1 set, AMAP reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/15/2018, UTC

Last Updated: 5/20/2020, UTC

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