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The Best Back Workouts
For More Size

Shock That Back!

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These grueling back workouts kick it up a notch, or ten. If you're stuck at a plateau, these insanely intense back workouts will help you bust through it.

You will be pumping up the VOLUME big time here. These workout programs  consists of twice-a-day training. You will train the back twice in one day, once in the morning and once at night.

You maybe thinking to yourself, that's ridiculous, twice a day? Yep it is ridiculous and so are the results! This is an advance bodybuilding shock technique that is only recommend for advanced trainers, those that have at least two years of consistent training under them.

If you haven't been training for at least two years, then you don't need these workouts just yet because there are still many intermediate bodybuilding tactics and routines that you can use and good results with.

The elite training programs below are for when nothing else is working. 

Proper diet (eat protein and carbs every 2 - 3 hours), supplementation and rest (8 hours a day) is critical for recovery and maximum gains.

These workouts use the exact same exercises and exact same order for the morning and night workouts. The only difference is the rep ranges. This will ensure that the same muscle fibers are exhausted in both the a.m. and p.m. workouts, forcing those fibers to adapt and grow.

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Advanced Twice-A-Day Back Workouts
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Advanced Twice-A-Day Back Workouts

Workout #1 - Overall Back Development

Rest Between Sets: 30 seconds - 2 minutes

Morning Workout
Exercise	Sets	Reps
Deadlifts*	3	7,5,3,3
Freestanding T-Bar Rows	3	7,5,3,3
One-Arm Dumbbell Rows	3	7,5,3,3
Close-Grip Lat Pulldowns	3	7,5,3,3
Back Extensions	3	7,5,3,3

Evening Workout
Exercise	Sets	Reps
Deadlifts*	3	15,12,10,8
Freestanding T-Bar Rows	3	15,12,10,8
One-Arm Dumbbell Rows	3	15,12,10,8
Close-Grip Lat Pulldowns	3	15,12,10,8
Back Extensions	3	15,12,10,8

*Use over-under grip

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Workout #2 - Upper Back Focus

Morning Workout
Exercise	Sets	Reps
Bent-Over Barbell Rows*	4	7,5,3,3
Barbell Upright Rows	4	7,5,3,3
Chin-ups	4	to failure
Seated Rows	4	7,5,3,3
Good Mornings	4	7,5,3,3

*Use shoulder-width grip

Evening Workout
Exercise	Sets	Reps
Bent-Over Barbell Rows*	3	15,12,10,8
Barbell Upright Rows	3	15,12,10,8
Chin-ups	3	to failure
Seated Rows	3	15,12,10,8
Good Mornings	3	15,12,10,8

 

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Workout #3 - Middle Back Focus

Morning Workout
Exercise	Sets	Reps
Wide-Grip Bent-Over Rows*	4	7,5,3,3
Seated Rows with Multi-Exercise Bar**	4	7,5,3,3
Barbell Upright Rows	4	7,5,3,3
Lat Pull-downs (Reverse Grip)	4	7,5,3,3
Good Mornings	4	7,5,3,3

*Use slightly wider than shoulder-width grip, and really contract your shoulders together at the end of the movement 

**For variation, you could use the lat bar (wide-grip for maximum contraction)

Evening Workout
Exercise	Sets	Reps
Wide-Grip Bent-Over Rows	3	15,12,10,8
Seated Rows with Multi-Exercise Bar	3	15,12,10,8
Barbell Upright Rows	3	15,12,10,8
Lat Pulldowns (Reverse Grip)	3	15,12,10,8
Good Mornings	3	15,12,10,8

 

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Workout #4 - Outer Back Focus

Morning Workout
Exercise	Sets	Reps
Bent-Over Rows*	4	7,5,3,3
One-Arm Dumbbell Rows	4	7,5,3,3
Straight-Arm Lat Pull-Downs	4	7,5,3,3
Seated Cable Rows	4	7,5,3,3
Good Mornings	4	7,5,3,3

*Use narrow reverse-grip (8 inches apart)

Evening Workout
Exercise	Sets	Reps
Bent-Over Rows	4	7,5,3,3
One-Arm Dumbbell Rows	4	7,5,3,3
Straight-Arm Lat Pull-Downs	4	7,5,3,3
Seated Cable Rows	4	7,5,3,3
Good Mornings	4	7,5,3,3

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