Back Workout For a Bigger Back

Workout / Back-Wing / Intermediate Level / 45 Minutes




You will start with a lighter weight with a higher rep range. Your middle sets will be heaviest with a lower rep range, and then you will return to lighter more moderate weight again for higher reps.

  • Ascending Pyramid: This pyramid starts with light weight and high reps, and with each successive set the weight gets heavier and the reps get lower.

Do not neglect to apply the warm-up and stretching movements we give before starting the workout.

You can adjust the weights this way.

12 Reps %50 Weight
10 Reps %60 Weight
8   Reps %70 Weight
6   Reps %80 Weight
12 Reps %50 Weight

Muscles Worked in the Back Workout

Target - Latissimus Dorsi
Synergists - Infraspinatus
Synergists - Teres Minor
Synergists - Posterior Deltoid
Synergists - Trapezius
Synergists - Rhomboids
Synergists - Levator Scapulae
Synergists - Teres Major
Synergists - Biceps Brachii
Synergists - Brachioradialis
Synergists - Brachialis
Synergists - Pectoralis Minor
Dynamic Stabilizers - Triceps
muscle worked in the pull up



Back Workout For a Bigger Back