Workout Plans: Back 2

This workout is designed to fatigue every single muscle fiber in your back. It starts with exercises that work the upper back, and gradually moves downwards.

Try to increase the weight with each set, while maintaining perfect form. Keep the rest time in between sets to about 40-60 seconds.

Straight Arm Pulldown

·         4 sets of 8-12 reps

Wide Grip Lat Pulldown

·         4 sets of 8-12 reps

·         1 drop set – get 8-12 reps on the first set, reduce by 20% and go to failure 3 times

Bent Barbell Row

·         4 sets of 8-12 reps

·         1 drop set – get 8-12 reps on the first set, reduce by 20% and go to failure 3 times

One Arm Dumbbell Row

·         4 sets of 8-12 reps

Deadlift

·         4 sets of 6-10 reps

Hyperextension

·         3 sets of 15 slow reps, 4 seconds up, 4 seconds down

·         Add weight if you find this is too easy

This is another tough workout, but if you stick with it, you will stimulate new growth throughout your back, which will contribute to your overall physique.

Good luck, have fun, and let us know how it goes by commenting on this board or on facebook or twitter! If you like this workout, subscribe to our emails and you'll get updates/workouts directly to your inbox.