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Last Updated on January 7, 2021
It’s important to hit all parts of the back to create overall back development. The last thing you want is imbalances with your back muscles. To create a nice V-taper you need overall development. By creating a fully developed back, you can still have a waist larger than you want and still look like you have a massive upper body. Hitting the lats will help widen your back while hitting the middle of your back help pull out details. Bodybuilding is all about muscular development and creating an illusion that makes you look larger than you really are.
Look at any successful bodybuilder and you will see a well-developed back. Huge slabs of muscle popping out from every nook and cranny of their back. That is the look you want to achieve.
Chapter 3: Mass Building Back workouts
Workout #1
Wide Grip Pulldowns
3 sets x 8-12 reps
Neutral Grip Pulldowns 3 sets x 8-12 reps
Wide Grip Dumbbell Row 3 x 8-12
T-bar Rows 3 x 8-12
Dumbbell Shrugs 3 x 8-12
Workout #2
Wide Grip Pull-up 3 x 8-12
Close Grip Chin-up 3 x 8-12
Smith Machine Wide Grip Row 3 x 8-12
Smith Machine Close Grip Row 3 x 8-12
Smith Machine Shrugs 3 x 8-12
Workout #3
Close Grip Pull-up 3 x 8-12
Wide Grip Chin-up 3 x 8-12
Straight Arm Cable Pullover 3 x 8-12
T-bar Row 3 x 8-12
Barbell Shrugs 3 x 8-12
Workout #4
Assisted Pull-up 3 x 8-12
Assisted Chin-up 3 x 8-12
Barbell Stiff-leg Deadlift 3 x 8-12
Barbell Upright Row 3 x 8-12
Dumbbell Pullover 3 x 8-12
Conclusion
When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don’t feel an exercise in your back, then you are probably doing it wrong or are using a weight that you can’t handle and are using more than just your back.
Most of all have fun with your workouts. If you aren’t having fun, then what’s the point? Utilize what you learned in this course and see where it takes you.
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