Back (Page 2 of 2)

Exercise Frequency
Work your back two times per week on a 3-day routine or 2 times per week on a split routine.

Sets, Repetitions, and Intensity

Month One

Month 1 – Week 1: 3 sets, 10-8-6 reps, light weight
Month 1 – Week 2: 3 sets, 10-8-6 reps, medium weight
Month 1 – Week 3: 4 sets, 8-6-8-6 reps, medium/heavy weight
Month 1 – Week 4: 4 sets, 6-4-6-4 reps, heavy weight

In the first month you are concentrating on building a sound strength base from which you can emphasize deltoid definition in the second month.

Month Two

Month 2 – Week 1: 4 sets, 12-10-8-drop reps, light weight
Month 2 – Week 2: 4 sets, 10-8-6-drop reps, medium weight
Month 2 – Week 3: 5 sets, 10-8-6-8-drop reps, medium/heavy weight
Month 2 – Week 4: 5 sets, 8-6-6-4-15 reps, heavy weight

In the second month you will increase the rep intensity and employ drop reps to promote definition and muscle separation of the back muscle.

After you have completed the second month switch to the same routine as the first month and build additional base. Continue this rotation to promote outstanding back muscle development.

Note: Perform a 1-RM Test for each back exercise to ensure proper overload and muscle stimulation. 

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