Muscle Building

Back plan

High-volume back training for width and thickness.

Warmup

  • Row 5 min light
  • Band pull-aparts x25
  • Scapular pull-ups x10
  • Face pulls x20

Workout flow

  1. Vertical pull
  2. Horizontal pull
  3. Isolation work
  4. Pump finisher

Estimated duration: 70 minutes

Cooldown / Stretching

  • Lat stretch 2 x 45s
  • Child's pose 90s
  • Thoracic mobility

Exercises

Lat Pulldown

lats, biceps • Cable machine

Lat Pulldown image

Steps:

  • Wide grip on bar
  • Pull to upper chest
  • Squeeze lats
  • Control ascent
Beginner 3 x 12
Intermediate 4 x 10
Advanced 4 x 10
Pro 5 x 10

Notes: Focus on lat engagement, not arms.

Seated Cable Row

mid back, lats, rhomboids • Cable machine

Seated Cable Row image

Steps:

  • Sit upright
  • Pull to lower chest
  • Squeeze shoulder blades
  • Stretch forward
Beginner 3 x 12
Intermediate 4 x 10
Advanced 4 x 10
Pro 5 x 10

Notes: Maintain torso position.

Single-Arm Dumbbell Row

lats, rhomboids • Dumbbell, bench

Single-Arm Dumbbell Row image

Steps:

  • Support on bench
  • Pull dumbbell to hip
  • Rotate slightly at top
  • Lower with control
Beginner 3 x 12 each
Intermediate 3 x 12 each
Advanced 4 x 10 each
Pro 4 x 12 each

Notes: Full ROM. Feel the stretch.