August 17, 2015 | John Paul Catanzaro
Q: I like to work a different body part every day. Do you have a good routine to beef up my back?
A: The following routine attacks the back from various angles. It exploits different movement planes, grips, training implements, and loading parameters. You’ll notice that you start with five sets on the first exercise and work your way down to one set on the last exercise. Remember, there’s an inverse relationship between sets and reps. Additionally, be sure to choose deadlifts (especially pin pulls) and back extensions on leg day to stimulate growth in all parts of your back.
A. Wide-Grip Pull-Up: 5 x 8 @ 5-0-1-0, 120s
B. Seated Supinated-Grip Cable Row: 4 x 10 @ 4-0-1-0, 90s
C. Half-Kneeling One-Arm Pulldown: 3 x 12 @ 3-0-1-0, 60s
D. One-Arm Elbow-Out Dumbbell Row: 2 x 15 @ 2-0-1-1, 30s
E. Decline Semi-Stiff-Arm EZ-Bar Pullover: 1 x 20 @ 2-0-1-0
Do this routine once a week and it should build a muscular back in no time!