Back Training – Key Rules & Sample Workouts

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Key Rules For Back Training

• If the goal is strength, use 4-7 reps per set
• If the goal is mass, use 8-12 reps per set
• If the goal is definition, use 15-25 reps per set
• Use 3-4 exercises, excluding Rear Delt/Upper Trap work
• Aim for 50-70 reps of back work every 5 to 7 days for an experienced lifter
• Rhomboids like Time Under Tension
• Traps like Heavy Weight
• For Lat Thickness use Free-Weights
• Upper/Outer Lats get worked with Wide Grip Pulling
• Middle Back with One Arm DB Row and Close-Grip Seated Row
• Lower Back with Back Extension and RDL

Sample Workouts

Workout 1:

• BB Bent-Over Row – 3 sets of 6-8 reps (2-3 mins rest)
• Close-Grip Seated Cable Rows – 3 sets of 8-12 reps (1-2 mins rest)
• Close-Grip Cable Pull-downs – 3 sets of 8-12 reps (1-2 mins rest)
• Power Shrugs – 3 sets of 6-8 reps (2-3 mins)
• Hyper-extensions – 3 sets of 12 reps (1-2 mins rest)

Workout 2:

• DB Bent-Over Row – 3 sets of 8-12 reps (1-2 mins rest)
• BB Underhand Bent-Over Rows – 3 sets of 6-9 reps (2-3 mins rest)
• Close-Grip Lat Pulldown – 3 sets of 12 reps (2 mins)
• Dumbbell Shrug – 3 sets of 8-12 reps (2 mins)
• Stiff Leg BB Good Morning – 3 sets of 12-15 reps (90-120 secs)

Workout 3:

• BB Bent-Over Row – 3 sets of 8 reps (2-3 mins rest)
• Close-Grip Cable Pull-downs – 3 sets of 8-12 reps (1-2 mins rest)
• One-Arm DB Row – 3 sets of 12 reps (1-2 mins)
• Power Shrugs – 3 sets of 8-12 reps (1-2 mins)
• Stiff Leg BB Good Morning – 3 sets of 8 reps (2-3 mins)

Workout 4 (by Clay Hyght):

• Pull-ups – 3 sets of 8-12 reps (2-3 mins rest)
• Rack Deadlifts – 3 sets of 8-12 reps (2-3 mins rest)
• One-Arm Dumbbell Rows – 3 sets of 8-12 reps (1-2 mins rest)
• Overhand Barbell Rows – 3 sets of 8-12 reps (1-2 mins rest)

Workout 5 (High Volume):

• Deadlifts – 4 sets of 3-6 reps (90 secs rest)
• Seated Cable Row (Close Grip) – 3 sets of 8-10 reps (90 secs rest)
• Wide Grip Lat Pulldown – 4 sets of 6 reps (90 secs rest)
• T-Bar Row – 4 sets of 8 reps (2 mins rest)
• Chin Ups – 3 sets of 6-10 reps (90 secs rest)
• One Arm Dumbbell Rows – 3 sets of 8 reps (90 secs rest)
• Weighted Reverse Hyper-extension – 4 sets of 10-12 reps (90 secs rest)

Workout 6 (by Bill Geiger):

• Wide Grip Pull-ups – 3 sets of 8-12 reps (1-2 mins rest)
• Wide Grip BB Bent-Over Row – 3 sets of 8-12 reps (1-2 mins rest)
• Close-Grip Seated Cable Rows – 3 sets of 8-12 reps (1-2 mins rest)
• Reverse-Grip Cable Pulldowns – 3 sets of 8-12 reps (1-2 mins rest)
• Back Extension – 3 sets of 12 reps (1-2 mins rest)

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