This month we are looking at creating a bigger and stronger back. Add this 4-week program in to your current workout routine to really blast your back and promote some serious new growth. We are going to alternate two styles of workout to ensure we work the back from every possible angle!
The first style of training is going to be some old school basic movements with low reps. Nothing too fancy, reps are low so the weights are going to be relatively heavy. Just make sure form doesn’t suffer, the weight should be heavy enough to fail around the 6 rep mark.
Weeks 1 & 3
| Exercise | Sets | Reps | Rest |
| Deadlift | 3 | 6 | 90 sec |
| T-Bar Row | 3 | 6 | 90 sec |
| Seated Cable Row | 3 | 6 | 90 sec |
| Front Pulldown | 3 | 6 | 90 sec |
| Abs/Low Back | |||
| Plank | 3 | 6 | 45 sec |
| Weighted Crunch | 3 | 6 | 45 sec |
| Back-Extension Machine | 3 | 6 | 45 sec |
The second style of training is going to be slightly lighter, with an emphasis on getting a great pump. Reps are in the 8-10 range so the weight should still be relatively heavy.
Weeks 2 & 4
| Exercise | Sets | Reps | Rest |
| Pull-Up | 4 | 8-10 | 60sec |
| Rack Pull | 3 | 8-10 | 60sec |
| Reverse-Grip Bent-Over Row | 4 | 8-10 | 60sec |
| Machine Row (wide overhand grip) | 4 | 8-10 | 60sec |
| Two-Arm Bent-Over Dumbbell Row | 3 | 8-10 | 60sec |
| -superset with- | |||
| Straight-Arm Pulldown | 3 | 8-10 | 60sec |
| Abs/Low Back | |||
| Machine Crunch | 3 | 8-10 | 45sec |
| Back Extension | 3 | 8-10 | 45sec |
While this is a 4 week program, the cyclic nature of the plan means it should take longer before you start to plateau. You can make great progress running this back routine for 2-3 months.
Like the look of this workout? Did you know that we offer fully customised online training plans? Click on the link to get started on your new body
