14–18 sets / week
Back
12
Exercises
39
Total Sets
Width and thickness from lats to traps.
Exercises
1
Pull-ups
Lats
4
Sets
8–10
Reps
2
Lat Pulldown
Lats
3
Sets
10–12
Reps
3
Straight-arm Pulldown
Lats
3
Sets
12–15
Reps
4
Barbell Bent-over Row
Mid back
4
Sets
8–10
Reps
5
Seated Cable Row
Mid back / rhomboids
3
Sets
10–12
Reps
6
Chest-supported Row
Mid back / rhomboids
3
Sets
10–12
Reps
7
Deadlift
Lower back / erectors
4
Sets
5–6
Reps
8
Back Extension
Lower back / erectors
3
Sets
12–15
Reps
9
Good Morning
Lower back / erectors
3
Sets
10–12
Reps
10
Face Pull
Rear delts / traps
3
Sets
15–20
Reps
11
Barbell Shrug
Traps
3
Sets
12–15
Reps
12
Reverse Pec Deck
Rear delts
3
Sets
15–20
Reps