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Build the Back Workout

December 30, 2008

Here’s a workout featuring two total body days and one back specialization workout. If three times a week is too much, just cut out one of the total body days.

This routine will increase your bulk and power in the back area, which, along with the legs, is where most of your strength lives. Build those areas up and you’ll be as strong as a baby bull. And that’s pretty damn strong!

Monday and Friday

Overhead Press 3 x 8-10
Bench Press 3 x 8-10
Curls 3 x 8-10
Squats 1 x 20 (Breathing)
Sit-ups 1 x 25

Wednesday

Rows 3 x 8-10
Power Cleans 5 x 5
Chins or Pull-ups 3 x 8-10
Deadlift 3 x 12

Notes: Eat right, get adequate rest, and drink lots of water. Train hard and heavy with max intensity and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Written by Brian Carson · Filed Under Workouts 

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