Q: I like to work a different body part every day. Do you have a good routine to beef up my back?

A: The following routine targets the back from multiple angles using various movement planes, grips, training implements, and loading parameters. You’ll start with five sets on the first exercise and gradually work down to one set on the last. Keep in mind the inverse relationship between sets and reps.

Also, include deadlifts (especially pin pulls) and back extensions on leg day to ensure full back development.

Back-Building Routine

A. Wide-Grip Pull-Up: 5 x 8 @ 5-0-1-0, 120s
B. Seated Supinated-Grip Cable Row: 4 x 10 @ 4-0-1-0, 90s
C. Half-Kneeling One-Arm Pulldown: 3 x 12 @ 3-0-1-0, 60s
D. One-Arm Elbow-Out Dumbbell Row: 2 x 15 @ 2-0-1-1, 30s
E. Decline Semi-Stiff-Arm EZ-Bar Pullover: 1 x 20 @ 2-0-1-0

Do this routine once a week, and you’ll be on your way to building a thick, powerful back!