The back is a major muscle that provides stability to the entire body and is an important muscle to build and strengthen which will also help you perform other exercises.

This routine is for those who want to build muscle, size in their back, and strength.

Recommended frequency: 2 times per week.

Compact

Extended

  • Superset A

    5 sets:

    12 – 8 – 8 – 8 – 12

    5 sets:

    12 – 8 – 8 – 8 – 12

    Superset B

    5 sets:

    8 – 8 – 8 – 8 – 8

    5 sets:

    12 – 12 – 12 – 12 – 12

    5 sets:

    12 – 12 – 12 – 12 – 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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