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Build a bigger back by rotating through 3 unique workouts. Week one is hard and heavy, week 2 features higher reps and week 3 is moderate reps and exercises.
Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Beginner
Days Per Week:
1
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells
Target Gender:
Male & Female
Workout Description
This is a 3 week back building workout rotation that can be inserted into any split routine. You will be focusing on variations of the same exercise.
Week one will be a heavier week. You will use the 3 big hitters:
Deadlifts
Barbell Rows
Wide Grip Pull Ups
Dumbbell shrugs are added to the mix as a finisher.
Week 2 will be a light week using higher reps, followed by week 3 which is a moderate week and average reps.
During each of the 3 weeks of this program you need to focus on maximizing every set. Push sets for as many reps as possible, stopping a set when you feel like you might fail on the next rep, or when your exercise form starts to noticeably deteriorate.
Use as much weight as possible for each of the exercises. Add weight when you hit the upper level of the rep range for a given set. For example, lat pull downs call for 12 to 15 reps. When you are able to reach 15 reps with a given set, add more weight.
Keep your weight increases small. Better to make slow, steady progress.
3 Week Muscular Back Building Rotation
Week 1 - Heavy Week
Week 2 - Light Week
Week 3 - Moderate Week
Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Beginner
Days Per Week:
1
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells
Target Gender:
Male & Female
Workout Description
This is a 3 week back building workout rotation that can be inserted into any split routine. You will be focusing on variations of the same exercise.
Week one will be a heavier week. You will use the 3 big hitters:
Deadlifts
Barbell Rows
Wide Grip Pull Ups
Dumbbell shrugs are added to the mix as a finisher.
Week 2 will be a light week using higher reps, followed by week 3 which is a moderate week and average reps.
During each of the 3 weeks of this program you need to focus on maximizing every set. Push sets for as many reps as possible, stopping a set when you feel like you might fail on the next rep, or when your exercise form starts to noticeably deteriorate.
Use as much weight as possible for each of the exercises. Add weight when you hit the upper level of the rep range for a given set. For example, lat pull downs call for 12 to 15 reps. When you are able to reach 15 reps with a given set, add more weight.
Keep your weight increases small. Better to make slow, steady progress.
3 Week Muscular Back Building Rotation
Week 1 - Heavy Week
Week 2 - Light Week
Week 3 - Moderate Week
