Free Back Routines
to
Gain Muscle Mass

These back routines will get you wide in no time. When I first started training I couldn't even flex my lats (because I didn't have any). After about 6 months of following these programs, I was one of the widest guys in my gym. Make sure to work your abs (& obliques) and do your cardio at least once each week to enhance the v-shape.

NOTE
The last exercise for each of the programs below is a lower back exercise. Do not include it on 'Back' days if you are regularly working your lower back with your abs (as some people prefer to do).

LEVEL 1: No experience needed

Seated hammer row (machine)
Seated cable wide front pulldowns
Traditional back extensions

LEVEL 2: 2-4 months of experience (minimum)

Seated wide t-bar row (with abdominal support)
Seated hammer cable row [Note: Seated cable row is also known as low-row]
Wide assisted chin-ups (machine)
Back extensions (machine)

LEVEL 3: 4-6 months of experience (minimum)

Standing t-bar row
Seated reverse grip cable row [Keep your hands a little closer than shoulder-width apart with palms under the straight-bar attachment]
Bent-over dumbbell row (choice between alternating and both at the same time)
Seated close-grip hammer pulldowns
Good mornings

LEVEL 4: 6-8 months of experience (minimum)

Bent-over barbell row (palms placed wide and over the bar)
Seated alternating row (machine: the left and right sides must be independent of each other)
Seated pulldowns (reverse grip with hands a little closer together than shoulder-width apart)
Stiff-arm lat pulldowns
Deadlifts

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