Workout Plan For April: Building Back Size!

As I am happy with the development of my erectors and traps, I have decided to de-emphasize them and prioritize my lats and rhomboids by increasing their volume and giving them their own day in my four day workout split.
If you've followed my articles (and workouts) in the past, you are aware that a weakness in my own body exists in my back width. During the past year, I have been able to put on a considerable amount of mass in my back, and am happy with my progress, but it is time to step it up a notch. Previously, I have trained my back as five different areas (rhomboids, lats, traps, rear delts, and erectors). As I am happy with the development of my erectors and traps, I have decided to de-emphasize them and prioritize my lats and rhomboids by increasing their volume and giving them their own day in my four day workout split. This should afford me the opportunity to give all of my focus to them without having to worry about the other areas of my back during the same workout. If you have similar concerns with your back, and have already tried lower volume programs, I would suggest this program for you.

You should rest 60-90 seconds between sets, as the primary goal of this program is hypertrophy. You should work 2 days on/ 1 day off/ 2 days on/ 1 day off, and repeat. This will afford you with 6 full days between workouts for the same bodypart. Follow this program for 8 - 12 weeks. Good luck!

Note: 3 X 20,15,15 means that you should do 3 sets with the first set consisting of 20 reps. The second set should have 15 reps and the third set should also have 15 reps. Be sure to use weight that lets you reach failure at that number of reps.



Day #1
Pullups As many sets as it takes to get 50 total reps
Bent Over Barbell Rows 4 x 12,10,8,6
Reverse Grip Pulldowns 4 x 12,10,8,6
Seated Rows 4 x 12,10,8,6
Straight Arm Pulldowns 4 x 12,10,8,6



Day #2
Incline Barbell Bench Press 4 x 12,10,8,6
Flat Barbell Bench Press 4 x 12,10,8,6
Cable Crossovers 4 x 12,10,8,6
Overhead Dumbbell Press 4 x 12,10,8,6
Dumbbell Lateral Raise 4 x 12,10,8,6
Bent Over Dumbbell Raise 4 x 12,10,8,6
Barbell Shrugs 4 x 12,10,8,6



Day #3
Hyperextensions 3 x 15
Leg Press 4 x 15,12,10,10
Walking Dumbell Lunges 4 x 20 strides per set
Lying Leg Curls 4 x 15,12,10,8
Seated Leg Curls 4 x 15,12,10,8
Leg Extensions 4 x 15
Standing Calf Raises 4 x 15,12,10,8
Seated Calf Raises 4 x 20,15,12,10



Day #4
Barbell Curls 4 x 12,10,8,6
Preacher Curls 3 x 12,10,8
Incline Dumbell Curls 3 x 12,10,8
Close Grip Bench Press 4 x 12,10,8,6
Overhead Dumbell Extension 3 x 12,10,8
Rope Pushdowns 3 x 12,10,8
Hanging Ab Raises 3 x max
Decline Bench Crunches 3 x 15

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Other Workouts Of The Month:

January - Dumbell Workout
February - Four Day Split
March - Lower Body Slim-Down/Upper Body Mass Gaining
April - Get Back! Focus on Building Back Size
June - Advanced Program
July - For Advanced Bodybuilders
August - Precontest Program
September - Plateau Buster
October - Mass Gainer
November - Torso/Limbs Split System
December - Holiday Maintenance

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