A big, strong back can be the foundation of your athleticism while setting your physique apart from your competition. Building one, though, takes more than just a few pull-ups done here and there. Successful back building comes with volume, and it comes with hitting those muscles from each and every angle. Most important, it comes with concentrated effort and intensity.

If wider, thicker delts and lats are on your list of goals, then I have the workouts for you. The giant-set setup is meant to keep your heart pumping and your back muscles working to their limit. These workouts are challenging for sure, but they're also fun!



Give them a go and let me know what you think.

Workout 1
1
Giant Set
4-5 rounds
Wide-Grip Rear Pull-Up
5 sets, to failure
Bent-Arm Dumbbell Pullover
5 sets, 12 reps
One-Arm Dumbbell Row
5 sets, 12 reps (per arm)
Wide-Grip Lat Pulldown
5 sets, 12 reps
Straight-Arm Pulldown
5 sets, 12 reps
One Arm Lat Pulldown
5 sets, 12 reps (per arm)
Seated Cable Rows
5 sets, 12 reps
Workout 2
1
Barbell Deadlift
6 sets, 1 reps (at 60%-70% of your max)
2
Giant Set
5-6 sets.
Wide-Grip Rear Pull-Up
6 sets, to failure
Bent-Arm Dumbbell Pullover
6 sets, 12 reps
One-Arm Dumbbell Row
6 sets, 12 reps
Chin-Up
6 sets, to failure
3
Giant Set
5-6 sets.
Wide-Grip Lat Pulldown
6 sets, 20 reps
Straight-Arm Pulldown
6 sets, 15 reps
One Arm Lat Pulldown
6 sets, 15 reps (per arm)
Seated Cable Rows
28 method.
3 sets, 28 reps (7 regular reps, 7 slow reps, 7 reps going halfway down from lockout, 7 reps going halfway up from chest)
Workout 3
1
Barbell Deadlift
find 1RM
8 sets, 3, 3, 3, 3, 1, 1, 1, 1 reps
2
Giant Set
5-6 sets
Wide-Grip Rear Pull-Up
6 sets, to failure
Bent-Arm Dumbbell Pullover
6 sets, 12 reps
One-Arm Dumbbell Row
6 sets, 12 reps
Chin-Up
6 sets, to failure
3
Giant Set
5-6 sets.
Wide-Grip Lat Pulldown
6 sets, 20 reps
Straight-Arm Pulldown
6 sets, 15 reps
One Arm Lat Pulldown
6 sets, 15 reps (per arm)
4
Superset
3 sets
Hyperextensions (Back Extensions)
3 sets, 50 reps
Step-up with Knee Raise
3 sets, 20 reps

About the Author

Cory Gregory

Cory Gregory

Cory Gregory co-founded MusclePharm. As Executive Vice President of Business Development, Gregory works closely with all of the world-class athletes.

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