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Did you know?
There are 600 muscles in the body.

Welcome to our back workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.

Back Workouts!

A well-developed back always draws favorable comments. It creates the illusions of a small waist and enhances a massive upper body. Here are some exercises to help build your back and get that awesome super back look. You can incorporate these back workouts into your exsiting workout or supplement it into a new workout.

Have you used a workout program that has given you the best gains of your life and don't see it listed here? E-mail us!

Exercise/Beginner Routine #1 # of Sets # of Reps

Barbell Bent Rows 2-3 sets 8-12 reps

Front Lat Pulldowns 2-3 sets 8-12 reps

Exercise/Intermediate Routine #1 # of Sets # of Reps

Barbell Shrugs 2-3 sets 10-15 reps

Seated Pulley Rows 3 sets 8-12 reps

Pulldowns 3 sets 8-12 reps

Exercise/Advanced Routine #1 # of Sets # of Reps

Upright Rows 3 sets 8-12 reps

Hyperextensions 2-3 sets 10-15 reps

One-Arm Dumbbell Bent Rows 4 sets 8-12 reps

Parallel-Grip Front Pulldowns 3 sets 8-12 reps

Here are some other workouts ---------

Exercise/ Routine #1 # of Sets # of Reps

Wide Grip Pulldowns to the Front 5-6 sets 10 reps

Seated Pulley Rows 5-6 sets 10 reps

One-Arm Dumbbell Rows 5-6 sets 10 reps

Close Grip Pulldowns 5-6 sets 10 reps

Exercise/ Routine #2 # of Sets # of Reps

Chins 4 sets To Failure

Pulldowns Behind The Neck 5 sets 10-15 reps

Close Grip Pulldowns 4 sets 10-15 reps

Seated Cable Rows 4 sets 10-15 reps

Barbell Rows 4 sets 10-15 reps

T-Bar Rows 4 sets 10-15 reps

Hyperextensions 4 sets 15-20 reps

Exercise/ Routine #3 # of Sets # of Reps

Front Pulldowns 4-5 sets 12-15 reps

Seated Cable Rows 4-5 sets 12-15 reps

T-Bar Rows 4-5 sets 12-15 reps

Chins 4-5 sets 12-15 reps

Exercise/ Routine #4 # of Sets # of Reps

Barbell Bent Rows 4-5 sets 12-6 reps

Front Lat Pulldowns 3-4 sets 8-10 reps

Seated Pulley Rows 3-4 sets 8-10 reps

Dumbbell Shrugs 3-4 sets 10-15 reps

Exercise/ Routine #5 # of Sets # of Reps

Pulldowns 3 sets 15-20 reps

Seated Pulley Rows 4 sets 15-8 reps

Barbell Bent Rows 4 sets 15-8 reps

Front Chins 4 sets 8-12 reps

Exercise/ Routine #6 # of Sets # of Reps

Chins 6-8 sets 10-12 reps

T-Bar Rows 5 sets 8 reps

One-Arm Dumbbell Bent Rows 5 sets 8 reps

Hyperextensions 3-6 sets 10-15 reps

Exercise/ Routine #7 # of Sets # of Reps

Upright Rows 3 sets 10-12 reps

Dumbbell Shrugs 2 sets 12-15 reps

Barbell Shrugs 2 sets 10-12 reps

Exercise/ Routine #8 # of Sets # of Reps

Front Chins 5 sets 10-15 reps

One Arm Dumbbell Bent Rows 4-6 sets 8-10 reps

Pulldowns Behind Neck 4 sets 8-10 reps

One Arm Pulley Rows 4 sets 8-10 reps

Seated Pulley Rows 4 sets 8-10 reps

Exercise/ Routine #9 # of Sets # of Reps

Barbell Bent Rows 4 sets 8-10 reps

Seated High Pulley Rows 4 sets 8-10 reps

Chins Behind Neck 4 sets 8-10 reps

Cross Bench
Dumbbell Pullovers 4 sets 10-15 reps

Exercise/ Routine #10 # of Sets # of Reps

Wide Grip Front Chins 5 sets 12 reps

Seated Pulley Rows 5 sets 12 reps

Cross Bench Dumbbell Pullovers 3-4 sets 15 reps

More Information!

Click here to learn more about the back muscles!

Click here to find tons of exercises for working the back with free animated videos and tips!

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