5 Week Ultimate Back Workout

by Andrew Cheyne
(Toronto)

For the 5 week ultimate back workout preform the workout below for your back day for the next 5 weeks.

Then take one week off and do light lifting and maintaince.

Preform the workout again and see your gains while they pile up! You will be impressed!

Week 1
Full Range of Motion Lat Pull-Down: 3 Sets Of 8-12 Reps
Close Grip Front Lat Pull-Down: 3 Sets Of 12 Reps
One Arm Dumbbell Row: 3 Sets Of 8-12 Reps
Upright Barbell Rows: 3 Sets Of 8-12 Reps
Hyperextensions: 3 Sets Of 8 Reps


Week 2
Bent Over Barbell Row: 3 x 8 Reps
V-Bar Pull-Down: 3 x 8 Reps
One Arm Dumbbell Row: 3 x 8-10 Reps
Wide Grip Lat Pull-Down: 3 x 8-10 Reps
Barbell Shrug Behind the Back: 3 x 8-10 Reps



Week 3
Wide Grip Lat Pull-Down: 3 x 8-10 Reps
Underhand Cable Pull-Downs: 3 x 8 Reps
Bent Over Two Dumbbell Row with Palms In: 3 x 10 Reps
Barbell Shrug Behind the Back: 3 x 10 Reps
Stiff-Legged Barbell Deadlifts: 3 x 8 Reps


Week 4
Bent Over Barbell Rows: 3 x 6-8 Reps
Seated Cable Rows: 3 x 8-10 Reps
V-Bar Pull-Downs: 3 x 10 Reps
Barbell Shrugs: 3 x 6-8 Reps
Hyperextensions: 3 x 10 Reps


Week 5
Bent Over Two Dumbbell Row: 3 x 8-10 Reps
Reverse Grip Bent Over Row: 3 x 6-8 Reps
Close Grip Front Lat Pull-Down: 3 x 10 Reps
Dumbbell Shrug: 3 x 8-10 Reps
Stiff-Legged Good Morning: 3 x 10 Reps