What’s up everyone! As you saw, in this post (and video) I am going to go through a mass building workout for your back! This one of the 3 major muscle groups that recruits the largest amounts of muscle fibers when performing each exercise. This means your body is going to need to work harder to repair it, so you will burn more calories over the following 24 – 48 hours post workout, while building solid muscle mass! Your back is also one of the most important aspects of your upper body physique! It’s what helps give you the “V” shape from increasing the width of your lats and thickness of your traps. The workout shown/performed hits all the muscle groups in your back for a full development of each muscle, and consistently increases the overall intensity for maximum output and quick, efficient results! It consists of 5 back movements including compound and drop sets! Give it a try and see how far you can come!

Workout listed below:


Deadlift:     Sets: 5     Reps: 5

Iso Row:    Sets: 4     Reps: 8 +2

Compound Set [Minimal rest between Lat Pull Down and Cable Row]

Lat Pull Down: Sets: 4     Reps: 8 to 12     Paired with     Seated Cable Row: Sets: 4     Reps: 8 to 12

Drop Set [Drop weight 10 lbs after each set to complete 10 extra reps with the lighter weight (thats 1 set)]

Lying Dumbbell Row: Sets: 4     Reps: 10 (with each weight)


Notes: You should aim to hit failure at the end of each set for maximum results. 1.5 to 2 minutes recovery/rest between each full set.

You can also view a quick 1 minute video on this full back workout below


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