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The Best Back Workouts

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.
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.
===================================
Advanced Twice-A-Day Back Workouts
Advanced
Twice-A-Day Back Workouts
Workout #1 - Overall Back Development
Rest Between Sets: 30 seconds - 2 minutes
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The Best Back Workouts
For More Size
Shock That Back!

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.
===================================
Advanced Twice-A-Day Back Workouts
Workout #1
- Overall Back Development
Workout #2 - Upper Back Focus
Workout #3 - Middle Back Focus
Workout #4 - Outer Back Focus
===================================Workout #2 - Upper Back Focus
Workout #3 - Middle Back Focus
Workout #4 - Outer Back Focus
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
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
|
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
|
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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