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This is a 3 week back building workout rotation that can be inserted into any split routine. You will be focusing on variations of the same exercise.

Week one will be a heavier week. You will use the 3 big hitters:

  • Deadlifts
  • Barbell Rows
  • Wide Grip Pull Ups

Dumbbell shrugs are added to the mix as a finisher.

Week 2 will be a light week using higher reps, followed by week 3 which is a moderate week and average reps.

During each of the 3 weeks of this program you need to focus on maximizing every set. Push sets for as many reps as possible, stopping a set when you feel like you might fail on the next rep, or when your exercise form starts to noticeably deteriorate.

Use as much weight as possible for each of the exercises. Add weight when you hit the upper level of the rep range for a given set. For example, lat pull downs call for 12 to 15 reps. When you are able to reach 15 reps with a given set, add more weight.

Keep your weight increases small. Better to make slow, steady progress.


Muscular Back Rotation
Week 1 – Heavy
Exercise Sets Reps
Deadlift 3 3
Wide Grip Weighted Pull Ups 3 8
Barbell Rows 5 5
Dumbbell Shrugs 3 10
Muscular Back Rotation
Week 2 – Light
Exercise Sets Reps
Rack Pull – Above the Knee 3 8
Lat Pull Down 3 12-15
One Arm Dumbbell Row 3 15
Smith Machine Shrug 5 20
Muscular Back Rotation
Week 3 – Moderate
Exercise Sets Reps
Rack Pull – Below the Knee 3 5
Chin Ups 3 10
Seated Cable Row 5 10
Barbell Shrug 3 12-15

workout from yourtrainer

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