Build Back Strength & Size
Full Workout Routine
Overhand Barbell Row Round 1
Additional Videos
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Overhand Row to Engage Latissimus
I recommend watching my GymZilla colleague explaining the overhand grip barbell row where the goal is to engage the latissimus more than the upper part of the back.
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Overhand Barbell Row - Set 1
Weight: not too heavy (example: 10kg plate per side)
Reps: 12 -
Rest: 1 m
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Overhand Barbell Row - Set 2
Weight: slightly heavier (example: 15kg plate per side)
Reps: 10 -
Rest: 1 m
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Overhand Barbell Row - Set 3
Weight: slightly heavier (example: 20kg plate per side)
Reps: 8 -
Rest: 1m 30s
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Overhand Barbell Row - Set 4
Weight: slightly heavier (example: 25kg plate per side)
Reps: 8 -
Rest: 1m 30s
Conventional Deadlift Round 2
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Deadlift - Set 1
Weight: not too heavy but not too light as well. Put enough weight with which you can do 10 reps with and without any rep in reserve (example: 15kg plate per side)
Reps: 8 -
Rest: 1m 30s
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Deadlift - Set 2
Weight: heavier (example: 20kg plate per side)
Reps: 8 -
Rest: 1m 30s
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Deadlift - Set 3
Weight: heavier (example: 25kg plate per side)
Reps: 6 -
Rest: 1m 30s
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Deadlift - Set 4
Weight: heavier (example: 30kg plate per side)
Reps: 4 -
Rest: 1m 30s
Pull up + Lat pulldown finisher Round 3
Additional Videos
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Lat Pulldown for beginners
Here is a video of my GymZilla colleagues on proper form for the lat pulldown explained easily for beginners. -
How to: lat pulldown
Here are a few advanced tips for the lat pulldown explained by my GymZilla colleague THE VETERAN. -
Lat Pulldown common mistakes
Here are a few mistakes people commonly make for the lat pulldown, explained by my GymZilla colleague THE VETERAN.
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Pull Ups - Set 1
Use the help of a resistance band or a friend if you can not do 12 full reps.
Reps: 12 -
Rest: 1m 30s
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Pull Ups - Set 2
Use the help of a resistance band or a friend if you can not do 10 full reps.
Reps: 10 -
Rest: 1m 30s
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Pull Ups - Set 3
Use the help of a resistance band or a friend if you can not do 8 full reps.
Reps: 8 -
Lat Pulldown Finisher
Weight: not too heavy because the latissimus muscles are tired from the pull-ups. (For example: if you can normally do 10 reps with 45kg without any rep in reserve, in this case, set 30kg on a lat pulldown machine). *Watch an additional video above.
Reps: 10 -
Rest: 1m 30s
Lean Forward Seated Row Round 4
Additional Videos
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Seated Back Row - 2 Variations
In this video, my GymZilla colleague and I will teach you the difference between the regular and the lean-forward variation of the seated back row.
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Lean Forward Seated Row - Set 1
Weight: not too heavy. If you can do 12 reps on a regular seated back row with 40kg without any rep in reserve, here, set the weight at 25kg, as this variation is not so easy to perform. *watch an additional video above.
Reps: 12 -
Rest: 1 m
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Lean Forward Seated Row - Set 2
Weight: slightly heavier (example: 30kg)
Reps: 12 -
Rest: 1m 30s
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Lean Forward Seated Row - Set 3
Weight: slightly heavier (example: 35kg)
Reps: 10 -
Rest: 1m 30s
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Lean Forward Seated Row - Set 4
Weight: same as in the previous 3rd set (example: 35kg)
Reps: 10 -
Rest: 1m 30s
Featured Workouts
Explore Workouts
Build a bigger back and strength with this workout routine.
This workout will help you build a bigger back and also, you will gain strength with old-school exercises.
THE ROUTINE:
1) Overhand barbell row: 4 x 12, 10, 8, 8 (watch an additional video for this exercise)
2) Deadlift: 4 x 8, 8, 6, 4
3) Pull ups: 2 x 8 - 12
4) Superset (pull-ups + Lat pulldown) 1 x 8 - 12: Use not-so-heavy weights for the lat pulldown as the latissimus muscles are fatigued
5) Seated cable row (lean forward variation): 4 x 10 - 12
6) Back Extension: 3 x 12 - 15
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