Back training is sometimes overlooked in favor of chest or arm training, but a wide, thick back really completes a fit physique & gives the illusion of a small waistline. In this workout, I focused on width training for the lats with wide-grip pull-ups & lat pull-downs. I alternated these with thickness training for the middles/lower traps, lats & rhomboids with rowing movements.

The full workout is:

  1. Wide Grip Pull-Up 3 x max reps
  2. T-Bar Row 3 x 8-12 reps
  3. Wide/Neutral Grip Lat Pull-Down 3 x 8-12 reps
  4. Seated Cable Row 3 x 8-12 reps
  5. Close/Neutral Grip Lat Pull-down

*Warm-up with 5-10 min of cardio
*45-60 sec rest in between sets
*Cool-down with stretching exercises