Back Workout

For many people, one of the goals they set for themselves with their 'look' is a well developed 'V' taper with their back.  In order to do this, you're going to want to work on developing broad shoulders as well as a slim waist line.  The lat muscles will be especially important for this, so be sure to target those as well as the main muscles in the upper back, the trapezius.  

Always think of squeezing directly from the back muscles when performing each of these workouts otherwise it's very easy to begin using helper muscles to aid with the execution of the movement. This will reduce the focus on the back muscles themselves, lowering the benefits you get from this workout.

Beginner Back Workout

Perform each of the following exercises taking about 60 seconds of rest in between sets.  Be sure that you focus on using your back exercises only as you move throughout the exercises rather than hoisting the weight with additional helper muscles that could be used.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 
 
icon-check.gif Exercise Sets Reps
  Bent Over Barbell Row
2  8-10
  Lateral Pull-Down
2  8-10
  Pull-Ups
2  8-10
  Weight Hyperextensions
2  10-15

 

Intermediate Back Workout

The focus of this workout is going to be heavy weights.  Aim to lift as heavy as you can within the given rep range, really pushing up your maximum strength level.  Keep rest periods to about sixty seconds between sets for best results.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 
 
icon-check.gif Exercise Sets Reps
  Bent Over Barbell Row
3  6-8
  Lateral Pull-Down
3  8-10
  One Arm Dumbbell Row
2  10-12
  Barbell Shrugs
2  10-12

 

Advanced Back Workout

This advanced workout will throw in a few new exercise for you to try to further stimulate the body in a manner you're not quite used to. Be sure to keep pushing yourself with the heavy weights, as this is what will get the body to sit up and start responding.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 
 
icon-check.gif Exercise Sets Reps
  SuperSet Bent Over Barbell Row / Pull-Ups
3  8-10
  Horizontal Cable Row
2  6-8
  Lying Close Grip Row
2  8-10