Back Workout Program
1. Wide Grip Pull-Ups (3 Sets X 8-10 Reps)
2. Lat Pull-down (4 Sets X 8-10 Reps)
3. Bent Over Barbell Rows (4 Sets X 8-10 Reps)
4. Hammer Strength, High Rows (2 Sets X 10-12 Reps)
5. Seated Cable Rows (2 Sets X 10-12 Reps)
6. Dead-lifts (4 Sets X 10-12 Reps)
This might seem like a lot, but since I only train my back once a week, might as well train it hard, right?
This is a total back workout, hitting every major muscle group in your upper and lower back.
The above workout might seem like a lot, but I used to do a lot less and never really got the kind of gains I wanted.
If you want to build a strong muscular back, then you should only hit it once a week, and when you do, give it everything you’ve got.
This same principle applies to other body parts you train. There is no need for all the “new-age” exercises, just stick to the “meat and potatoes” and you’ll do just fine.
If you don’t change your workout every three to four weeks you will not get the kind of results you’re after. I’d advise you keep a journal of each exercise you do and how much weight you lift.
You should also aim to increase the amount of weight in each exercise you do. If you really want to build muscle you have to lift heavy weight. Plain and simple.