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Craig Capurso
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Built By Science Daily Trainer: Day 3, Back

You might not be able to see it very well in the mirror, but your back is a chief player in every part of your physique. A great back will make you look wider and thicker and will help you improve the functional strength of your upper body!
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To build an awesome back, it's important to work all of the big muscle groups. I selected the following exercises because they each target a specific muscle group in your back. By putting the movements together in one workout, we'll be working the entire upper and middle back.

The workout may only be four exercises, but resist the urge to do more. Your back muscles will get enough work, but it's still up to you to make sure every single set is intense. Be honest about the work you're doing in the gym. If you can go harder, do it.

If chin-ups are beyond your ability level right now, that's no reason to give up on this great lat-building movement. Use a resistance band, or use a jump and a flexed-arm hold at the top. It's that pause at the top that's really important to build muscle and improve your technique.

If you haven't already watched the back overview video, go do it! You'll learn more about why we're doing the exercises we are and how to execute them more effectively.

Put focus and intensity into every single rep. It's back-building time!

Day Three, Back
  • Chin-Up Chin-Up Chin-Up
    4 sets of as many reps as possible
    Tempo: 3-1-1. Rest: 60-90 seconds
  • One-Arm Dumbbell Row One-Arm Dumbbell Row One-Arm Dumbbell Row
    3-4 sets of 10 reps
    Tempo: 3-1-1. Rest: 60 seconds
  • Dumbbell Incline Row Dumbbell Incline Row Dumbbell Incline Row
    3-4 sets of 10 reps
    Tempo: 3-1-1. Rest: 60 seconds
  • Face Pull Face Pull Face Pull (Single-arm)
    3-4 sets of 15 reps
    Tempo: 2-1-1. Rest: 60 seconds
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About The Author

Mike Robertson, CSCS, has helped people from all walks of life achieve their strength, physique and performance-related goals. Learn more.

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supesprime

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supesprime

It looks like a unique and effective workout

Dec 16, 2013 12:42pm | report
 
Lden11

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Lden11

Enjoyed Day 1 & 2 workouts, but this one was just meh.

Dec 18, 2013 1:20pm | report
 
collinsjc

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collinsjc

I hate to be "that guy" who tries to sharp shoot these proven professionals, but I have to agree. I kind of thought the chest workout was a little meh as well.

I'm going to extend a little faith though and follow this plan to see if the "less is more" thing works out after all.

You are on a whole other level than I am though, maybe this program is a little too novice for you.

Dec 25, 2013 4:41am | report
Pepsi777

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Pepsi777

yeah.!! its a very effective workout..!!

i had just started it 2 days ago.. am getting results from the beganing... i hope this workout will change my whole physique...!!!

Jan 3, 2014 4:31am | report
 
mbmoss

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mbmoss

Anyone know what it means when it says "face pull (Single arm)" under the workout routine?

Jan 16, 2014 11:23am | report
 
AN94

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AN94

just do it with the rope like he said in the main ((back)) video

Feb 10, 2014 7:05am | report
Lerik21

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Lerik21

with the chin up exercise if I did it with an assisted chin up machine how many reps would i have to do or would it still be AMAP

Mar 7, 2014 10:59am | report
 
mnovak3

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mnovak3

I'm a little confused by the tempo training for back exercises. On chin-up for example it lists: 3-1-1. Assuming I start from the bottom (i.e. arms extended), is the tempo, 1 second up, 1 second hold at the top, and 3 seconds to lower?

Mar 24, 2014 3:46pm | report
 
MikeySpanny

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MikeySpanny

Yes, the lowering part should almost always be equal or longer in count than the raising portion of the lift. I don't know a circumstance where it wouldn't be, as you would be reducing time under tension, which would minimize results.

I have found that on the last rep of the last set, going to failure -returning to resting position as slowly as is humanly possible- makes an incredibly significant difference. Try lifting that last set in any exercise as if someone had a gun to your head and I swear you will feel the difference the next two days!

I hope that helps.

Apr 2, 2014 9:21pm | report
dsoares

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dsoares

that is correct

Aug 13, 2014 7:53am | report
Pauliita22

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Pauliita22

Will it help if I add more workouts to it? I usually do dead lifts, and some other workouts for the lower back. 4 exercises will get me ripped?

Apr 15, 2014 6:16pm | report
 
dsoares

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dsoares

10 exercises won't get you ripped... time, dedication, and a proper diet will get you ripped

Aug 13, 2014 7:54am | report
reformedstudent

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reformedstudent

Just a reminder that the first exercise was to failure for 4 sets, and tempo-ed - so if you can squeeze out 4 sets of 10 - that is 40 chin ups with an amazing amount of time under tension. I just did that, and it nearly killed me. I don't think meh is the response I'm having. (If that is really too easy for you, then add weight )

The number of exercises is not as important as the effort put in and the time under tension.

Also, this first week is meant to build stability for later heavier and harder work outs. So focus on form and don't cheat - and I think you'll be happy with the results.

Apr 22, 2014 5:27pm | report
 
sweet2def

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sweet2def

sounds good but I cant do chin up's or press up's for **** :( i'll just do the previous exercise again

Apr 28, 2014 11:43am | report
 
Showing 1 - 14 of 14 Comments

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