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