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Posted 01 January 2017 by Alex Stuart

5 Mass Building


Back Workouts

5 Mass Building Back Workouts

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Workout 1

Bent Over Barbell Rows: 3 sets x 6-8 reps
Seated Cable Rows: 3 sets x 8-12 reps
V-Bar Pull-Downs: 3 sets x 12 reps
Barbell Shrugs: 3 sets x 6-8 reps
Hyperextensions: 3 sets x 12 reps

Workout 2

Bent Over 2 Dumbbell Row: 3 sets x 8-12 reps
Reverse Grip Bent Over Row: 3 sets x 6-8 reps
Close Grip Front Lat Pull-Down: 3 sets x 12 reps
Dumbbell Shrug: 3 sets x 8-12 reps
Stiff Legged Good Morning: 3 sets x 12-15 reps

 

Workout 3

Wide Grip Lat Pull-Down: 3 sets x 8-12 reps
Underhand Cable Pull-Downs: 3 sets x 8 reps
Bent Over 2 Dumbbell Row with Palms In: 3 sets x 12 reps
Barbell Shrug Behind the Back: 3 sets x 12 reps
Stiff Legged Barbell Deadlifts: 3 sets x 8 reps

Workout 4

Full Range of Motion Lat Pull-Down: 3 sets x 8-12 reps
Close Grip Front Lat Pull-Down: 3 sets x 12 reps
One Arm Dumbbell Row: 3 sets x 8-12 reps
Upright Barbell Rows: 3 sets x 8-12 reps
Hyperextensions: 3 sets x 8 reps

 

Workout 5

Bent Over Barbell Row: 3 sets x 8 reps
V-Bar Pull-Down: 3 sets x 8 reps
One Arm Dumbbell Row: 3 sets x 8-12 reps
Wide Grip Lat Pull-Down: 3 sets x 8-12 reps
Barbell Shrug Behind the Back: 3 sets x 8-12 reps
Stiff Legged Good Mornings: 3 sets x 8 reps

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