Really struggling with my back workout routines. I really want to target it but there are just so many exercises. I have focused on tbar rows, db rows, bb rows, some lat pd pull-ups, single cable pd, pull-ups. I need a solid routine I can stick with for it that will hit everything efficiently and grow it while on cycle.
As alwyas thanks boys
I get compliments on my lats and back more than I do anything else. Don’t forget about benching. A lot of benching also helps broaden the back. I have a routine that I have used since 1994 and if followed and pushing hard at the gym it will broaden and muscle up your back better than anything I’ve ever seen. Everyone who I have trained has gotten ripped following this program ( especially in their backs) Cable rows or a row machine are always my favorite but it mainly works the lower part of your lats/ middle to lower back and you have to do a lot of lat pull downs(cable). This will work more towards your upper lats and the area between your shoulder blades. It’s a 6-7 day training routine. People say you need rest but that all depends on yourr ya age and diet etc. I never rested between 19-23 years old. I’m 46 now so I don’t go but maybe 3-4 times a week now.
Mon. Chest, Triceps, forearms
Tue. Back, biceps, shoulders
Wed. Legs ( all muscle groups)
Thur. Chest, triceps, forearms
Fri. Back, biceps, shoulders
Sat. Legs
Sun. Cardio ( abs if you want or everyday abs)
With this routine you are working major back muscle groups 2- days in a row with leg day giving you an upper body rest day. I still follow this routine but at my age I can’t go like I did when I was younger but I promise if you do this and workout hard in the gym. You will notice your back changing more than any other thing. I know the big thing nowadays is focus one or two muscle groups ( push pull whatever younger guys call iit) but try it and lmk how it goes. I know it has worked for everyone. Even the people who used one or two days rest. But if you miss a day stay with the routine of bbsh behind your chest day. Benching is great for back muscles. Lift heavy and as many reps you can. Hope it works for ya