JR's Build-a-back

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1 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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!

Tuesday
Friday

Back Day 1 6 exercises, 46 mins

Barbell Deadlift	3x5 reps	rest: 120s
Barbell Bent-Over Row	2x10 reps	rest: 120s
Barbell Bent-Over Row (Reverse Grip)	2x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Barbell Shrug	2x15 reps	rest: 60s

Back Day 2 6 exercises, 1 hr 2 mins

Barbell Rack Pull	5x5 reps	rest: 120s
T Bar Row	4x10 reps	rest: 120s
Weighted Pull-Up	4x7 reps	rest: 120s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Barbell Shrug	2x15 reps	rest: 60s