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Back Workouts
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Back Workouts!

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Workouts for thickness, width, and detail....

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[Anatomy Chart and Workouts]

Building a thick wide back requires an attack that concentrates on all aspect of the back complex. First the lats for width from top to bottom, then the traps and center for middle thickness and detail. Next the rhomboids(the bunch of small detailed muscles that sit on the back side of the scapula or shoulder blades. Last but not least the spinal erectors or Christmas tree as it called. The following workouts are designed to give you all that you need to build you own championship back.

Exercise/Beginner Back Routine #1 # of Sets # of Reps
Barbell Bent Rows 2-3 sets 8-12 reps
Front Lat Pulldowns 2-3 sets 8-12 reps


Exercise/Intermediate Back Routine #1 # of Sets # of Reps
Barbell Bent Rows 3 sets 8-12 reps
Pulldowns 3 sets 8-12 reps
Barbell Shrugs 2-3 sets 10-15 reps


Exercise/Advanced Back Routine #1 # of Sets # of Reps
One Arm Dumbbell Rows 4 sets 8-12 reps
Front Pulldowns 3 sets 8-12 reps
Hyperextensions 2-3 sets 10-15 reps
Dumbbell Shrugs 3 sets 8-12 reps


Here are some other workouts ---------

Exercise/ Routine #1 # of Sets # of Reps
Pulldowns to the Front 5-6 sets 10 reps
Seated Pulley Rows 5-6 sets 10 reps
One-Arm Dumbbell Rows 5-6 sets 10 reps
Close Grip Pulldowns 5-6 sets 10 reps


Exercise/ Routine #2 # of Sets # of Reps
Chins 4 sets To Failure
Barbell Bent Rows 5 sets 12-8* reps
Close Grip Pulldowns 4 sets 10-15 reps
T-Bar Rows 4 sets 10-15 reps
Hyperextensions 4 sets 15-20 reps


Exercise/ Routine #3 # of Sets # of Reps
Front Pulldowns 4-5 sets 12-15 reps
Seated Cable Rows 4-5 sets 12-15 reps
T-Bar Rows 4-5 sets 12-15 reps
Chins 4-5 sets 12-15 reps


Exercise/ Routine #4 # of Sets # of Reps
Barbell Bent Rows 4-5 sets 12-6 reps
Front Lat Pulldowns 3-4 sets 8-10 reps
Seated Pulley Rows 3-4 sets 8-10 reps
Dumbbell Shrugs 3-4 sets 10-15 reps


Exercise/ Routine #5 # of Sets # of Reps
Pulldowns to the Front 3 sets 10-12 reps
Barbell Bent Rows 4 sets 15-8 reps
Seated Pulley Rows 4 sets 15-8 reps
DB Pullovers 4 sets 8-12 reps


Exercise/ Routine #6 # of Sets # of Reps
Chins 6-8 sets 10-12 reps
Deadlifts 6-8 sets 10-2 reps
Pulldowns Behind The Neck 5 sets 10-12 reps
One-Arm Dumbbell Rows 5 sets 8 reps


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