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.
|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|
Here are our top 5 tips for building your back: