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Back – intermediate

BackIntermediate7 exercisesabout 55 min

Deadlift, barbell row and pull-ups: the classic back day.

Exercises

Barbell Deadlift4 sets × 5 · rest 180 sBent-Over Barbell Row4 sets × 6-8 · rest 120 sPull-Up3 sets × 6-10 · rest 120 sSingle-Arm Dumbbell Row3 sets × 8-10 · rest 75 sLat Pulldown3 sets × 8-10 · rest 75 sCable Face Pull3 sets × 15 · rest 60 sDumbbell Hammer Curl3 sets × 8-10 · rest 60 s

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Part of these programs

Build muscle – 5 days/week, 12 weeksFour workouts a week, each focused on one body part: chest, back, legs and shoulders, with arms as an optional

More workouts: Back

Back – beginnerLat pulldown and supported machine rows, so you learn to pull with the back and not the arms.Beginner · 6 exercises · about 40 min
Back – advancedHeavy pulls from the floor, weighted pull-ups and rows from several angles.Advanced · 8 exercises · about 70 min