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Back Training Workouts & Articles
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Back Training: 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!



  Back Training Workouts and Tips!

8x Mr. Olympia Lee Haney

Oh back the forgotten muscles of bodybuilding. People say they train back hard but a very few really do the job. Lee Haney started the phenomina and to this day has one of the most complete in bodybuilding history. When training your back be it heavy or moderate ALWAYS wear a belt for support and controll the movement by using weights you can lift with minimum cheating. What we have listed below are some of the absolute best back training workouts there are, bar none!

*Exercises marked with an asterisk have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.* All working sets should be performed with as much weight that can be handled correctly.

Exercise/Beginner Routine # of Sets # of reps
Barbell Bent Rows 2-3 sets 8-12* reps
Front Lat Pulldowns 2-3 sets 8-12* reps
Printable Log


Exercise/Intermediate Routine # 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
Printable Log


Exercise/Advanced Routine # 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
Printable Log


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 8-12* 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 6-12* 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 8-15* reps
Seated Pulley Rows 4 sets 8-15* 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 2-10* reps
Pulldowns Behind The Neck 5 sets 10-12* reps
One-Arm Dumbbell Bent Rows 5 sets 8 reps