Build a Thicker Back Workout Routine

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Building a thicker back with weights and bodyweight exercises – Mixed Workout Routine

Build a Thicker Back Workout Routine

Having a strong back is not only great thing from visual aspect, it is also important for your overall performance. Strong arms and legs count nothing when we talk about useful size and strength if back is weak and not able to offer needed support.

Beside, huge back is what will make your appearance even greater if you are after that, so don’t focus just on biceps.

Now question we usually get from people is “How can I build bigger/wider/thicker back?

As always answer is simple… you need to work hard and you will get there in time. It is also important to remember that back is not biceps, back is made of many different muscles and you need to work them all if possible to get it growing to its full potential.

Other question we hear a lot is “Which exercises should I do for my back?

To be honest there is no ending to exercises you can do for your back so I won’t bother listing them. In general all you need to remember is that every pulling motion is involving your back muscles if it is done right way.

Let us now see what “Build a Thicker Back Workout Routine” have to offer…

Exercises:

  • 10-15 Bent over single arm Dumbbell Rows (each arm)
  • 10 Wide grip Pull Ups
  • 6-8 Heavy Barbell Shoulder Shrugs
  • 10 Close grip Pull Ups
  • 6-8 Heavy Barbell Bent over Rows
  • 10 Wide Pull Ups
  • 6 Heavy Deadlifts
  • 10 Close grip Pull Ups
  • 30 Supermans (2 seconds hold in top position)

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Workout instructions:

  1. Perform 10-15 bent over single arm rows (on bench) with each arm (no rest in between).
  2. Take NO rest (jump straight to superset).
  3. Do 10 wide grip pull ups.
  4. Take 1 minute rest.
  5. Repeat 4 more times.
  6. Take 2 minutes rest after completing 5 rounds.
  7. Perform 6-8 heavy barbell shoulder shrugs.
  8. Take NO rest (jump straight to superset).
  9. Do 10 close grip pull ups.
  10. Take 1 minute rest.
  11. Repeat 4 more times.
  12. Take 2 minutes rest after completing 5 rounds.
  13. Perform 6-8 heavy barbell bent over rows.
  14. Take NO rest (jump straight to superset).
  15. Do 10 wide grip pull-ups.
  16. Take 1 minute rest.
  17. Repeat 4 more times.
  18. Take 2 minutes rest after completing 5 rounds.
  19. Perform 6 heavy deadlifts.
  20. Take NO rest (jump straight to superset).
  21. Do 10 close grip pull ups.
  22. Take 1 minute rest.
  23. Repeat 4 more times.
  24. Take 2 minutes rest after completing 5 rounds.
  25. Perform 30 superman back extensions with 2 seconds hold in top position.
  26. Take 1 minute rest.
  27. Repeat 4 more times.

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