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JR's Build-a-back
Bulking
Advanced
Barbell
Plan Details
The JR's Build-a-back routine by John Rippon is a 2 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Exercise routine for building a strong, muscular back. You should combine these 'pull' days with 'push' and 'legs' days for an overall, balanced, whole-body training scheme. It's assumed that people using this routine will have sufficient knowledge to choose appropriate exercises for that, bearing in mind that guys in particular often tend to over-work their chest and front delts in relation to their back!
Routine detail
Tue
Back Day 1
Est. 46 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Shrug
2 Sets x 15 Reps
Fri
Back Day 2
Est. 63 min
6 exercises
Barbell Rack Pull
5 Sets x 5 Reps
T Bar Row
4 Sets x 10 Reps
Weighted Pull-Up
4 Sets x 7 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Shrug
2 Sets x 15 Reps
