Had someone ask me what my back workout consisted of. I alternate the workouts every week. One hits width and the other thickness.

Back – width emphasis

Warm-up:

Neutral-grip chin-ups 3 x failure

Wide-grip pulldowns 3 x 8-12

Barbell row 3 x 8-12

Hammer Strength row 3 x 8-12

Machine or cable pullover 7 x 8-15

Back – thickness emphasis

Warm-up:

Reverse-grip pulldowns 3 x 12-15

Low cable row or 1-arm dumbbell row 3 x 8-12

T-bar row 3 x 8-12

Deadlift 4 x 8-12

Hammer Strength row 7 x 8-12

Note: For either back workout, those needing to specialize on lower back development should add 3-4 sets of weighted hyperextensions