My Killer Back Workout for awesome results

by don b
(connecticut)

I do two back workouts a week in which I have had good success with achieving size. I train my back independently from other muscle groups due to the intensity of the workout. First exercise of each workout is a Power Exercise with heavy weight for rep range of 3-5 reps. Exercises with 6-10 reps are for Muscle Building followed by 2 sets of a Burn Exercise. I workout at home, not in a gym.

Workout 1
Deadlifts 5 sets of 3x5 reps (heavy weight)
Bent-over Barbell Row 3 sets 6-10 reps
Behind-Neck Pulldowns 3 sets 6-10 reps
Seated Cable Rows 3 sets 6-10 reps
Barbell Shrugs 3 sets 6-10 reps
Lat Pressdowns 2 sets 12-15 reps

Workout 2
Bent-over Barbell Rows 5 sets of 3x5 reps (heavy weight)
Deadlifts 3 sets 6-10 reps
Front Pulldowns 3 sets 6-10 reps
Seated Cable Rows 3 sets 6-10 reps
Upright Rows 3 sets 6-10 reps
Good Mornings 2 sets 12-15 reps

I vary the exercises between the two workouts to hit the back with a variety of angles. For pulldowns and rows, I will adjust the hand grip to hit different areas of the muscles being trained. The core of my workout continues to be Deadlifts, Bent-over Rows, and Seated Rows.