Building the Back - Part 2

Are you in pursuit of large thick back?

Nothing says “Bring it” than a man standing at the stop sign blocking out the sun with his lat spread.

Typically people train their back once a week but the back is much more complicated than that.

In theory training the back once a week would seem sufficient like other muscles. But the back has many different parts unlike other body parts.

The back is made up three major parts Upper, Mid (lats) and Lower (trunk).

If you want to make your back grow you’re gonna have to hit it often and hit it hard.

Tried this three day workout for a month and let me know how it goes for you

Monday - Upper

A1) Medows Row

6 sets x 4 reps

A2) Wide Lat Pull Down

6 sets x 12 reps

B) Farmers Walk 3 sets x 60 secs

Wednesday - Mid

A1) Close Grip Pull Ups

4 sets x 6 reps

A2) Leaning Cable Row with Rope

4 sets x 8 reps

B) DB Pull Over

4 sets x 15 reps

Friday - Lower

This day is more a focus on the low back and upper back stability.

A1) Scarecrows

3 sets x 20 reps

A2) Back Extensions

3 sets x 20 reps

A3) Reverse Fly’s

3 sets x 20 reps

B) Rack Pulls

4 sets x 8 reps

For long term success go to the Home Page and checkout my Workouts. There are many 8,12 and 15 week long programs that are completely designed and ready to go.