8 workout programs for the back.

Stop complaining about your slowly developing latissimus dorsi, traps, rhomboids and improve your results with the back workout programs in this resource.

Nothing helps create that V-shaped physique better than a wide, thick and muscular back. As those who have built their powerful backs will tell you, this is the combination of exercises and methods of doing them in their workouts.

Regardless of whether you are starting or breaking out of a plateau, now is the perfect time to start training your upper body, namely your back, with any of the following routines.

With a reasonable amount of back pressure that you use to work your lats, traps, rhomboids, and back deltas from all sides and at different angles, you will quickly acquire a real athletic V-shaped torso.

Choose your back workout to your liking and get ready to lift iron to build a wider and more muscular back.

Article content:

1. Vince McMahon’s workout

Винс Макмэн

Wrestling promoter and head of the WWE board, Vince McMahon is proud of his powerful back. Follow his instructions to build your own giant with three giant sets.

Vince McMan trains up to seven days a week, sometimes doing twice a day if he knows he might skip class due to his grueling schedule. Vince’s split looks like this: chest, shoulders, arms, legs and back (this is the strongest part of his body and his favorite workout).

McMan does most of the exercises in giant sets, doing them in groups of three.

Giant Set 1

1A. Wide Grip Rows – 3 sets of 15, 12, 10 reps (Do one set, then go to Exercise 1B. Rest 30 seconds after Exercise 1C)

1B. Bent-over Rows – 3 sets of 15, 12, 10 reps (Do one set, then skip to exercise 1C. Rest 30 seconds after exercise 1C)

1C. Dumbbell Shrugs – 3 sets of 15, 12, 10 reps (After 30 seconds rest, return to 1A)

Giant Set 2

2A. Close Grip Seated Rows – 3 sets of 15, 12, 10 reps (Do one set, then skip to exercise 2B. Rest 30 seconds after exercise 2C)

2B. Close Grip Rows – 3 sets of 15, 12, 10 reps (Do one set, then skip to exercise 2C. Rest 30 seconds after exercise 2C)

2C. Row with straight arms from the upper block (standing pullover) – 3 sets of 15, 12, 10 reps (After 30 seconds rest, return to exercise 2A)

Giant Set 3

3A. Bent-over Rows – 3 sets of 15, 12, 10 reps (Do one set, then skip to exercise 3B. Rest 30 seconds after exercise 3C)

3B. One-Arm Rows – 3 sets of 15, 12, 10 reps (Do one set, then skip to exercise 3C. Rest 30 seconds after exercise 3C)

3C. Dumbbell Rows – 3 sets of 15, 12, 10 reps (After 30 second rest, return to exercise 3A)

2. Supersets for super back size

Тяга штанги в наклоне

Even when time is limited, you can train all areas of your back by combining vertical and horizontal rows to work your mid and upper muscles, as well as your lumbar and upper trapezius muscles.

If you focus only on large muscle groups of the back, such as the latissimus and trapezius, and ignore the smaller ones, such as the large and small round muscles, rhomboids and the square muscle of the lower back, this can lead to an underdeveloped back in general, your torso will never have a V-shaped cone.

Exercise technique control

When performing bent-over rows, take your elbows beyond the plane of the torso and squeeze the shoulder blades together at the top of the range of motion.

Back workout (exercises marked with letters A and B should be performed as a superset)

1A. Hyperextension – 5 sets of 10 reps

1B. Pull-ups – 5 sets to failure

2A. Bent-over Barbell Rows – 5 sets of 10 reps

2B. Row with straight arms from the upper block (standing pullover) – 5 sets of 10 reps

3A. Narrow Grip Row (Broach) – 3 sets of 3 reps

3B. Dumbbell Shrugs – 3 sets of 10 reps

3. Back workout – pull-ups only

Подтягивания

No one enjoys excruciating muscle soreness during and after training, but dedicated athletes tend to view pain as progress – a badge of honor to wear with pride.

And when it comes to back workout, it can sometimes be difficult to achieve this painful symptom because you don’t see how your back works during each set.

One way to engage all of your back muscles – leaving no doubt about their growth – is to do a high volume workout using just one exercise or movement pattern.

Do pull-ups

The chin-up is a staple back builder that many tend to avoid in favor of overhead block rows and bent over row variations.

But if you regularly do this exercise, then the gain in the size of the lats and strength will not take long. By the way, your biceps get a healthy dose of secondary stress from just about any pull-up option.

Once or twice a month, use this workout (pull-ups only) to give your back a new boost to grow. For this workout, it is suggested to perform pull-ups with a wide grip in each of three options.

But if you use this training pattern more often, then each time choose a different grip, such as pull-ups with a reverse grip, a narrower grip, or if you have access to parallel bars, use a neutral grip.

Be sure to stretch your lats at the end of your workout.

Workout

  1. Pull-ups with extra weight – 2 sets of 10 reps (Do these two sets of rest-pause, resting 15-25 seconds between segments until you complete 10 full reps. Choose a weight that will allow you to do 5-6 clean repetitions). Rest between hikes 60-90 seconds.
  2. Regular Pull-ups – 25 reps (Do as many sets as needed to do 25 bodyweight reps. Try to cut your total work sets each time). Rest 60-90 seconds between sets.
  3. Negative pull-ups (drop only) – 3 sets of 3-5 reps 3-5 reps). Rest 2-3 minutes between sets.

4. Bigger and Stronger – Back Workout

Тяга верхнего блока широким хватом

Get more value from a four week workout program that targets every muscle system in your back.

This program covers all muscle groups of the back, as well as the abs. Alternating weekly workouts are conducted in a different repetition range – strength (4-6 reps), hypertrophy (8-10, and sometimes 12-15 reps).

Just plug these two workouts into your next workout routine to build a firmer, thicker back and firmer abs.

Choosing the right weight is critical; for strength work, make sure to use a heavy weight that will only force you to fail on the last set of each set number of repetitions.

Although you will need longer rest periods when you use a lot of weight in workout # 1, you will get through workout # 2 faster, resting less time because you will take relatively light weights for higher reps, with adding drop sets and supersets to increase intensity.

Workout 1: Weeks # 1 & # 3

  1. Deadlift – 3 sets of 4-6 reps (Do 4 reps in week # 1, and 6 reps in week # 3). Rest 2-3 minutes between sets.
  2. T-Bar Rows – 3 sets of 4-6 reps (Do 4 reps in week # 1, and 6 reps in week # 3). Rest 2-3 minutes between sets.
  3. Seated Row Row – 3 sets of 4-6 reps (Do 4 reps in week # 1, and 6 reps in week # 3). Rest 2-3 minutes between sets.
  4. Wide Grip Rows – 3 sets of 4-6 reps (Do 4 reps in week # 1, and 6 reps in week # 3). Rest 2-3 minutes between sets.
  5. Machine Hyperextension – 3 sets of 6-10 reps (Do 6 reps in week # 1, and 10 reps in week # 3). Rest 2-3 minutes between sets.
  6. Weighted Crunches – 3 sets of 6-10 reps (Do 6 reps in week # 1, and 10 reps in week # 3). Rest 2-3 minutes between sets.
  7. Hanging Knee Rises with a medicine ball between your legs – 3 sets of 6-10 reps (Do 6 reps in week # 1, and 10 reps in week # 3). Rest 2-3 minutes between sets.

Workout 2: Weeks # 2 & # 4

  1. Pull-Ups – 4 sets of 8-15 reps (Do 8-10 reps in week # 2, and 12-15 reps in week # 4). Rest 60-90 seconds between sets.
  2. Deadlifts just below the knees – 3 sets of 8-15 reps (Do 8-10 reps in week # 2, and 12-15 reps in week # 4). Rest 60-90 seconds between sets.
  3. Reverse Grip Bent Over Rows – 4 sets of 8-15 reps (Do 8-10 reps in week # 2, and 12-15 reps in week # 4, last set as drop -set, reducing weight by 25% and continuing to failure). Rest 60-90 seconds between sets.
  4. Machine Rows – 4 sets of 8-15 reps (Do 8-10 reps in week # 2, and 12-15 reps in week # 4, last set like a drop set , reducing the weight by 25% and continuing to failure). Rest 60-90 seconds between sets.

5A. Bent Over Dumbbell Rows – 3 sets of 8-15 reps (Do 8-10 reps in week # 2, and 12-15 reps in week # 4).

5V. Rows with straight arms from the upper block – 3 sets of 8-15 reps (Do 8-10 reps in week # 2, and 12-15 reps in week # 4). Rest 60-90 seconds between sets.

6. Machine Press Crunch – 3 sets of 8-15 reps (Do 8-10 reps in week # 2, and 12-15 reps in week # 4). Rest 60-90 seconds between sets.

7. Roman Chair Hyperextension – 3 sets of 8-15 reps (Do 8-10 reps in week # 2, and 12-15 reps in week # 4). Rest 60-90 seconds between sets.

5. Phil Heath and his simple yet effective back workout

Фил Хит

Phil Heath, the seven-time Mr. Olympia title holder, draws a line between monstrous size and aesthetic proportions. This is how he does it.

Looking like a champion may seem impossible, but with these exercises you should be on your way to massive back muscle growth.

Heath usually does most of the exercises in 3-4 sets of 8-12 reps with a 30-second break between sets according to the FST-7 protocol.

Workout

  1. Wide Grip Row – 4 sets of 8-12 reps
  2. Reverse Grip Rows – 3 sets of 8-12 reps
  3. Bent-over Row – 4 sets of 10 reps
  4. Close Grip Row – 3 sets of 8-12 reps
  5. Row of the upper block with straight arms (standing pullover) – 7 sets of 10-12 reps
  6. Hyperextension with add. weight – 4 sets of 10 reps

6. Improved back workout

Тяга Т-штанги

Small variations of the classic back exercises will ward off boredom during your workout and bring new results.

You already know that basic exercises like the bench press or squat are best for building muscle and increasing strength. Keep in mind, however, that simply changing your grip, equipment, or muscle angle can refresh the exercise without compromising its effectiveness.

A regular back workout includes all the components of an effective workout: wide-grip pull-ups, bent-over barbell rows, seated barbell rows, wide-grip upper block rows and hyperextensions are all great. Basic exercises in their original form.

But muscles have a tendency to adapt to the load, which means adjustments must be made to the exercise to avoid stagnation.

The following updated back workout regimen provides versatility over the original exercises while maintaining their effectiveness for building a wider, thicker and stronger back.

Neutral and Reverse Grip Pull Up

Подтягивания нейтральным хватом

Degree of Difference: The alternation of the grip involves the large and small muscles of the back. In this workout, you will alternate two grips with each new set.

Use a reverse, reverse grip shoulder-width apart or slightly narrower to place a load on the lower lats.

T-Bar Row

Difference: T-bar rows have the same position as bent-over rows, but with a narrow grip. You can use any design of the T-bar: on an insulating incline bench with support under the chest, without support, performing a deadlift with one hand while standing sideways to the bar, installed at the free end in the corner of the room or in a special movable mechanism.

One-handed horizontal pull

Горизонтальная тяга на блоке одной рукой

Degree of Difference: Alternating one-arm rows help ensure balanced development on each side of the back. While doing this, stabilize your body position as much as possible by placing one foot on the floor and minimizing torso twisting in the upper range of motion when lowering the weight.

Hyperextension

Degree of Difference: The increase in weight in this exercise contributes to a stronger, stronger lower back. But make no mistake, the spine is a very vulnerable area. Instead, focus on doing the movement slowly and in a controlled manner.

Reverse Grip Row

Тяга верхнего блока обратным хватом

Degree of Difference: Compared to the wide grip version, which mainly puts pressure on the upper lats, this version aims to put more pressure on the lower lats.

Concentrate on keeping the movement slow and in control, and on bringing your shoulders back and squeezing the shoulder blades together, while reducing the work of the biceps.

Regular Back Workout

  1. Wide Grip Pull Up – 4 sets to failure (For the first two sets, do as many reps as possible and rest. For the last two sets, pull up with a rest-pause method with a rest period of about 15 seconds) … Rest 60 seconds between all sets
  2. Bent-over Row – 3 sets of 12, 10, 8 reps (Increase the weight with each set). Rest 60 seconds between sets.
  3. Seated LOWER Rows – 3 sets of 8, 10, 12 reps (Lose weight with each set). Rest 60 seconds between sets.

4A. Wide Grip Row – 3 sets of 10-12 reps. Rest 60 seconds between sets.

4B. Hyperextension – 4 sets of 12-15 reps. Rest 60 seconds between sets.

Modified back workout

  1. Neutral grip pull-ups – 4 sets of rejection facing you) Rest 60 seconds between sets.
  2. T-Bar Rows – 3 sets of 15, 12, 10 reps (Increase the weight with each set). Rest 60 seconds between sets.
  3. Reverse Grip Rows – 3 sets of 12-15 reps. Rest 60 seconds between sets.
  4. One-arm LRR – 3 sets of 10 reps with each arm. Rest 60 seconds between sets.
  5. Hyperextension with add. weight – 3 sets of 8-10 reps. Rest 60 seconds between sets.

7. Dwayne Johnson and his back workout

Дуэйн Джонсон

Dwayne Johnson is no secret when it comes to training or his overall success.

To get the physique he has achieved, the most important factor is a great commitment to gym and nutritional control. Nothing tricky.

Johnson’s coach, Dave Rienz, introduced his back workout so you can apply it to your workout program too.

Workout

  1. One-handed Hammer Upright – 3 sets of 15 reps with each arm. Rest 60 seconds between hikes.
  2. Hammer Row – 6 sets of 12 reps. Rest 60 seconds between hikes.
  3. Hammer Reverse Grip Upright – 4 sets of 10 reps. Rest 60 seconds between hikes.
  4. Seated Row Seated Close Grip – 4 sets of 20, 15, 10, 20 reps (do the last set as a triple drop set starting at 20 reps using the same weight as and set # 1, that is, set 4 looks like this: 20-15-10 reps without rest). Rest 60 seconds between hikes.
  5. Bent-over Dumbbell Rows – 3 sets of 10 reps. Rest 60 seconds between hikes.
  6. Row with straight arms from the upper block (standing pullover) – 6 sets of 12 reps. Rest 60 seconds between hikes.
  7. Hyperextension – 3 sets of 10 reps. Rest 60 seconds between hikes.

8. Back workout with an emphasis on the trapezius muscles

When guys want to achieve the physique of a bodybuilder, now talking about the upper body, they usually focus on the main muscle groups – chest, back, arms and shoulders. Of course they are right – strong chest and V-shaped torso are undoubtedly the hallmarks of an athletic built man.

But when it comes to looking more powerful, one muscle group is especially important – the trapezium. These muscles are very visible, and training them will certainly yield results. The only question is finding the right exercises.

Workout Tips

Do all exercises as normal, doing all prescribed sets and reps for one exercise before moving on to the next. You can end your workout with exercises designed to work out your calves, abs, or forearms.

Do this workout once a week and do not do any other back workout except for a few sets of pull-ups once a week on any other day

Follow this program for four to six weeks and gain weight as often as possible only if you exercise with the correct technique.

Workout

  1. Barbell Curls – 2 sets of 5-6 reps. Rest 90 seconds between sets.
  2. Wide Grip Barbell Row – 2 sets of 5-6 reps. Rest 90 seconds between sets.
  3. Dumbbell Shrugs – 2 sets of 5-6 reps. Rest 90 seconds between sets.
  4. Deadlift – 3 sets of 7, 7, 11 reps. Rest 2 minutes between sets.

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