Day 3 - Bigger Back

Plan Details

The Day 3 - Bigger Back routine by steftheflame is a 1 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

The back is a major muscle which provides stability to the entire body and is an important muscle to... Read More

The back is a major muscle which provides stability to the entire body and is an important muscle to build and strengthen which will also help you perform other exercises. With this routine you will be building up the back to be wider and stronger. As this is an advanced back routine and with the exercises within this routine, you will be performing it twice a week to allow for proper resting of the back muscles. The main focus while performing these exercises is to make sure that with each repetition you go through the full range of motion of the exercise, making sure you feel all of your smaller back muscles working. This will promote separation and definition in your back while also widening the back in the process, which is what this routine has been designed for. The way the exercises are set up in this routine are that the first two exercises, the Barbell Deadlift and Cable Seated Row, target the lower back muscles. Following are the Wide Grip Lat Pulldown and Barbell Bent Over Row focus upon the Upper Lats and help build mass/size. Next in the routine are the T-Bar Row and the One Arm Dumbbell Row which build overall mass, size and strength within the entire back. Last are Pull Ups which are a staple in back routines that help build a stronger, wider and more defined back. *** Notes 1.) Before beginning your first set of the workout, you should performed 1 - 2 warmup sets to loosen up and prepare your muscles for the rest of the routine. 2.) For Pull-Ups, if you feel like increasing your intensity for this workout, you can perform Weighted Pull-Ups. This will help build strength in the lat muscles and force more out of you to perform the reps necessary.