Description
Hands down, back is my favorite body part to train. I will never forget the day I was first able to do a pullup and will cry the day I can do them no longer. My well-developed back stems from years of heavy lifting and incorporating a variety of movements with strategic hand placement.
I have always devoted an entire training session to back because it is a large group of muscles that can take heavy loads. If you do not have this luxury, you consider grouping back with biceps as a “pull” day or with chest, shoulders or triceps.
This plan focuses on developing the latissimus dorsi (lats), the rhomboids, the middle and lower trapezius, and lower back (erector spinae). For additional back development, be sure to include compound movements like deadlifts and squats in your program. It has been designed with hypertrophy (size) as the goal. It includes 3-4 sets per movement, 6-15 repetitions per set, and rest between sets of about 60 seconds (more for heavy, advanced lifts). An initial set with lighter weights and higher reps is included as a primer, for mind muscle connection and to get your body acclimated to lifting heavier weights.
Two, alternating workouts are included. Separate exercise routines have been developed for beginners and advanced lifters. Movements can be switched between beginners and advanced for regression or progression. Routine is ideally performed in a gym or fitness center unless your home gym is fully equipped.
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