Back Workout for Mass, Definition, and Strength

Feel free to save this image and use it next time you have a back day.

This workout is specifically designed to target all sections of the back. By switching from wide grip and close grip movements, the workout consistently keeps the entire back warm and worked. The workout starts with a big group of sets on cable rows. Cable rows are great because they are an easy move to keep progressing on weight. Each week or two you can go in and try to pull a heavier one rep max and using the cable makes this easy to try. Rows are a great warm up to get the blood moving and start your training session.

Once you're warmed up and have pulled a few heavy sets, the workout moves into a series of working set moves. These should be done in the 8-10 rep range. All of these exercises are big movements, remember that the back is a large group of muscles and they can take a lot but can also wear you out quick. Make sure to take good 45 second or more rest periods between sets. 

Moves like the Single Arm Bent Cable Rows, Bent Rear Fly, and Bent Row can be done as pump sets. If you feel like you want to go into the higher rep range (12-15), do so on these movements.

If you are unfamiliar with any of the moves, check out the database on Every exercise can easily be found by searching for it by name. This routine is for intermediate to advanced lifters and takes about 1 hour to complete.

I have found that this workout is helping me achieve a wider back and a deeper middle valley down my back. I like to use it prior to my chest day so that my shoulders and chest are well rested. This routine is also good for anyone with lower back issues because it avoids too many free weight movements and also does not incorporate heavy moves like deadlifts.

*I am not a certified personal trainer. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime.

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