Type:
Split
Level:
Intermediate
Days per week:
5 days
Sex:
Male & Female

Beef up your back with this back specialization routine from natural bodybuilding champion.
Day 1
Back Thickness


Barbell deadlift
Sets: 6 Reps: 7/5/3/7/5/3


One-arm dumbbell row
Sets: 4 Reps: 6-8


Bent over two-arm long bar row
Sets: 4 Reps: 4-6


Seated cable rows
Sets: 4 Reps: 12-15
Day 2
Legs and Delts


Leg press
Sets: 3 Reps: 10-12


Barbell squat
Sets: 3 Reps: 12-15


Dumbbell rear lunge
Sets: 3 Reps: 8-10


Lying leg curls
Sets: 3 Reps: 12-15


Seated calf raise
Sets: 3 Reps: 15-20


Dumbbell shoulder press
Sets: 3 Reps: 8-10


Seated side lateral raise
Sets: 3 Reps: 10-12
Day 3
Back


Gorilla chin/crunch
Sets: 6 Reps: 8/6/4/8/6/4


Wide-grip pulldown behind the neck
Sets: 4 Reps: 8-10


Straight-arm pulldown
Sets: 4 Reps: 10-12


V-bar pulldown
Sets: 3 Reps: 12-15
Day 4 - rest day
Description is empty
No exercises
Day 5
Traps, Lower Back and Rear Delts


Barbell shrug
Sets: 6 Reps: 4-6


Dumbbell shrug
Sets: 4 Reps: 6-8


Hyperextensions (back extensions)
Sets: 4 Reps: 8-10


Low pulley row to neck
Sets: 4 Reps: 10-12


Seated bent-over rear delt raise
Sets: 4 Reps: 12-15
Day 6
Chest and Arms


Dumbbell bench press
Sets: 3 Reps: 8-10


Cable crossover
Sets: 3 Reps: 12-15


Barbell curl
Sets: 3 Reps: 10-12


Machine preacher curls
Sets: 3 Reps: 12-15


Close-grip barbell bench press
Sets: 3 Reps: 10-12


Triceps pushdown
Sets: 3 Reps: 12-15
Day 7 - rest day
Description is empty
No exercises