Last Updated on January 7, 2021

I want you to answer a question for me, and I want you to answer it truthfully. Do you spend nearly as much time working your back as you do your chest? If you’re like most men, the answer is probably no. But I’m here to change that.

Let the Gains begin!

Workout 1

Bent Over Barbell Rows

3 Sets | 10-12 Reps

Seated Cable Rows

3 Sets | 8-12 Reps

V-Bar Pull-Downs

3 Sets | 12 Reps

Barbell Shrugs

3 Sets | 10-12 Reps

Hyperextensions

3 Sets | 12 Reps

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Workout 2

Bent Over 2 Dumbbell Row

3 Sets | 8-12 Reps

Reverse Grip Bent Over Row

3 Sets | 10-12 Reps

Close Grip Front Lat Pull-Down

3 Sets | 12 Reps

3 Sets | 8-12 Reps

Stiff Legged Good Morning

3 Sets | 12-15 Reps

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Workout 3

Wide Grip Lat Pull-Down

3 Sets | 8-12 Reps

Underhand Cable Pull-Downs

3 Sets | 8 Reps

Bent Over 2 Dumbbell Row with Palms In

3 Sets | 12 Reps

Barbell Shrug Behind the Back

3 Sets | 12 Reps

Stiff Legged Barbell Deadlifts

3 Sets | 8 Reps

1 min rest between Sets, and try to increase the weight after every set.