Three Back Workout Routines That Will Challenge You In the Gym

Many people prioritize the front of their body or their legs when they are at the gym, often times neglecting their back. There are loads of benefits to training your rear, from injury prevention, increasing strength in all other lifts, to developing a toned back or that coveted V-shape for men. Below are three challenging back workout routines to help you improve the effectiveness of your back days at the gym. Read about the muscles in your back and what they do here.

Width Back Workout Routine

  1. Wide Grip Barbell Rows. 2 set warmup, 10 reps. 2 sets to failure targeted at 8 reps. 3 sets to failure targeted at 5 reps. 1 set to failure warmup weight, AMRAP.
  2. Deadlifts. 1 set warmup,  10 reps. 5 sets to failure targeted at 5 reps.
  3. Barbell Shoulder Shrugs. 4 sets, targeted at 8 reps.
  4. Dumbbell Rows. Alternating sides, knee on bench. 5 Reps to failure targeted at 8 reps.Lat Pull Downs. 5 sets to failure targeted at 10 reps.
  5. Pull Ups. 3 Sets, AMRAP.

Thickness Back Workout Routine

  1. Dumbbell Rows, alternating sides knee on bench. 2 sets warm up, 10 reps.  3 sets to failure targeted at 8 reps.
  2. Seated Dumbell Rows, both arms same time. 4 sets to failure targeted at 8 reps.
  3. Narrow Grip Barbell Rows. 3 sets hands over bar targeted at 8 reps, 3 sets hands under bar targeted at 8 reps.
  4. Deadlifts. 1 set warmup, 10 reps. 4 sets to failure targeted at 8 reps.
  5. Barbell Shoulder Shrugs. 4 sets to failure targeted at 8 reps.
  6. Narrow Grip Seated Rows. 4 sets to failure targeted at 8 reps.
  7. Narrow Grip Lat pull downs. 5 sets to failure targeted at 10 reps

HIIT Back Workout Routine

  1. Barbell Row. 2 Sets Warmup targeted at 10 reps.
  2. Barbell Row Tri Set (three exercises, no rest in between) with Deadlifts and Shoulder Shrugs. 10 Reps Rows, 10 Reps Deadlifts same weight, 10 reps shrugs same weight. Increase weight by 10%, repeat workout with 8 reps. Increase weight by 10%, repeat workout with 6 reps. Increase weight by 10%, repeat workout with 4 reps. Increase weight by 10%, repeat workout with 2 reps.
  3. Pull Ups. 4 sets AMRAP. Superset with Bent Over Reverse Dumbbell Flyes, 4 sets to failure targeted at 10 reps.

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