Workout for massive back

The back is a complex muscle group that requires much more training intensity than the etc biceps and triceps. Most "gym buddies" in gyms force their back width while completely ignoring their back density. So I’m going to show you one of the workouts I use most often when I train my back.

As you already know, the back consists of a large number of muscle parts such as: latissimus, trapezius, rhomboids, teres major, teres minor, erector spinae. In this training, I will focus more on latsimus, which gives my back extra width, but I will surely not ignore other muscle parties. There is simply no training that will completely isolate the specified muscle part from the back, because during training in back training, all muscle parts "work", some more, some less, depending on the exercise.

1. Barbell row - overhand grip ( 4 series - 10/8/8/6) and underhand grip ( 4 series - 10/8/8/6)

Although many start back training with pull ups , I will start my training with a barbell row. Why? The reason is quite simple, I always do heavy exercises first, as is the case with a deadlift or with a bench press. It is quite important to hit the back from every angle, so I chose these two grips because both have a impact on the back, but with the underhand grip more affecting the lower lobes of the latissimus, rhomboid and low back. It is important to note that it is necessary to bend the knees slightly to reduce the pressure on the lower back when performing this exercise.

2. Dumbbel row - ( 4 series - 10/8/6/6)

An excellent exercise that affects the latissimus a lot more  and rhomboids . With this exercise you can hit your latissimus phenomenally and you can use heavy weights, while with barbell row a rather large weight, activates the trapezius a lot more.

3. Wide-grip lat pulldown - ( 4 series - 10/10/10/8)

Although according to some the pull up are a better exercise, in this case I chose the lat machine. The same group of muscles is affected as with the pull up, except that the pull up cause greater activation of the biceps. Also after two heavy compound exercises, proper pull up shape is a difficult mission for me and therefore I choose a lat machine. The Lat machine is, as its name suggests, a great exercise for your latissimus. Proper form is quite important in this exercise as well, so I do this exercise with smaller weights in order to properly hit every muscles fibrilis in my back (latissimus). Lower your ego and you will hit your back properly.

4. Cable Pullover - ( 4 series - 12/10/10/8)

At the end of the workout I chose for a cable pullover. Although some chose this exercise at the beginning of the back training,  but I put this exercise to an end in order to exhaust the last muscle fibrilis in our latissimus. Of course, for this exercise, a technique that is perfected over time to perfection is important, and therefore I recommend everyone who is not fully familiar with this exercise to watch this video.