By: MuscleSports.net

Workouts for thickness, width, and detail!

[Anatomy Chart and Workouts]

MUSCLE	ORIGIN	INSERTION	PRIMARY FUNCTION(S)
Trapezious	Medial one-third of superior nuchal line, external occipital protuberance, spinous processes of vertebrae C7-T12, Nuchal ligament.	The muscle inserts on the lateral third of clavicle, acromion, and spine of scapula.	The trapezius (traps muscle) helps you move your head, neck, arms, shoulders and torso. It also stabilizes your spine and helps with posture.
Latissimus Dorsi	Spinous processes of vertebrae T7-L5, thoracolumbar fascia, iliac crest, inferior 3 or 4 ribs and inferior angle of scapula	Floor of intertubercular groove of the humerus	The latissimus dorsi is a broad, flat muscle occupying most of the lower posterior thorax. The muscle's primary function is to move the upper extremity, but it is also considered an accessory muscle of respiration.
Rhomboideus	The origin of the rhomboid muscles is from the spinous processes of the T2-T5 vertebra.	Inserts on the medial border of the scapula, just inferior to the rhomboid minor.	The main action of the rhomboid muscles is scapular retraction around the scapulothoracic joint. Scapular retraction is a simultaneous sliding of the scapula superiorly and medially along the trunk.
Erector Spinae	Originate from the lumbar and lower thoracic regions of the body.	Insert onto the upper thoracic and cervical regions of the body.	The main actions of the erector spinae muscles are to extend the back, laterally flex the back, and maintain correct posture and curvature of the spinal column.

BODYBUILDING: BACK 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