The majority of your overall muscle mass comes from back and legs as these are your largest muscle groups. So it's important train back with great intensity and focus. The back is a very complex muscle group and needs to be worked at various angles and requires full range of motion. You want to go heavy, but you also need to focus on muscle contractions to build a massive back. Make back training just as much of a priority as any other muscle group.
| Exercise | Sets | Reps |
| Barbell Rows | 3 | 12, 10, 8 |
| Seated Rows | 3 |
12, 10, 8 |
|
Lat Pulldowns |
3 | 12 |
This is a basic back workout. This could be for beginners or for one of those days where you just need to get in and out of the gym quick. This doesn't mean you should skimp on training intensity. If you go all-out on this back routine you'll certainly get a good pump and can still build a huge back.
Here's a basic back workout. Below that you'll find a variety of back workouts to help you build more mass and enhance muscle definition.
Massive Back Workout - Builds solid muscle mass.
Powerbuilding Back Workout - Combines powerlifting and bodybuilding training styles.
Thick and Wide Back Workout - Focuses on adding both thickness and width to your back.
Dynamic Back Workout - Alternates rows and pulldowns.
Powerbuilding Back Workout - Combines powerlifting and bodybuilding training styles.
Thick and Wide Back Workout - Focuses on adding both thickness and width to your back.
Dynamic Back Workout - Alternates rows and pulldowns.
Back Workouts
Basic Back Workout
Advanced Back Workouts
Train with Passion
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