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!