By: MuscleSports.net

Workouts for thickness, width, and detail!

[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