If you’re someone who’s guilty of only working out your “show muscles” like chest, arms, abs, and shoulders, this is the recipe to earn all the other growth you’ve been missing. A thick, dense, and well-balanced upper body needs a big back—period!

Recommended frequency: 2 times per week.

Compact

Extended

  • 4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

Rest 60 seconds

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Rest 30 seconds

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Rest 40 seconds

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Rest 90 seconds

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Rest 120 seconds

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