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Back Attack – Mass Building Back Workout

Mass Building Back Workout

We have put together this mass building back workout to hit your back from every angle. The back is made up of many muscle groups and takes up a large portion of your upper body. So why don’t people spend more time developing their back? There are two reasons I hear all the time. The first one is, “Out of sight out of mind.” When you look in the mirror the back is not visible. Most beginners only care about getting their show muscles (chest, arms, abs and shoulders) more developed and forget about the rest.

Secondly, “I can’t contract or feel my back when I workout.” With many muscle groups, you are able to use poor form and still feel the target muscle working. It’s different with the back—unless you use good form and do not pull with your arms, you can do a full workout and not feel much in your back at all. The key is volume, multiple exercises to hit the back from every angle and really stretching and contracting on each rep.


Back Attack Workout Plan:


Superset A – Bent-Over Rows 4 Sets 10 Reps
Superset B – Wide Grip Pull Up’s 4 Sets 8 Reps
Wide Grip Lat Pull Downs 4 Sets 10 Reps
Close Grip Lat Pull Downs 4 Sets 10 Reps
Close Grip Seated Cable Rows 3 Sets 10 Reps
Wide Grip Seated Cable Rows 3 Sets 10 Reps
Superset A – Rope Pull Downs 3 Sets 15 Reps
Superset B – Low Rope rows 3 Sets 15 Reps
Single Arm Rows 4 Sets 10 Reps
T-Bar Rows 4 Sets 8 Reps
Below The Knee Rack Pulls 4 Sets 8 Reps




Back-Building Top 5 Tips:

Here are our top 5 tips for building your back:

  • Use a thumb press grip, where you use an over hand grip with your 4 fingers around the bar and press your thumbs on the bar. This will lead into the next pointer.
  • Use enough pressure on the bar to hold, but don’t squeeze too hard on the bar or you will engage the forearms and biceps too much. The thumb press will help with this.
  • Holding onto the bar or weight, drive your elbows as far back as possible trying to pinch your shoulder blades together and stretch all the way on the negative.
  • Feel your muscles contract and leave your ego at the door. Too many beginners use way too much weight and never feel the muscle working.
  • The back is a large and complex muscle group so you will need to use a little more volume than most of your other muscle groups (minus legs).