Back Workout Routine

Arnold won five Mr. Universe titles, seven times Mr. Olympia, along
with Mr. Europe, Mr. International and Mr. World. At his peak he
was 6 feet 2 inches tall and 240 pounds of hard and cut muscle.

Along with his biceps, Arnold was also famous wide and thick back.
How can you build a back like Arnold's? You won't like the answer
if you are lazy, because it takes years of consistent hard work.
Few people train as hard as Arnold did and that's the reason why
Arnold Schwarzenegger is still one of the greatest bodybuilders
of all time. Are you up the the challenge of this Arnold
Schwarzenegger back routine?

Start with your traps, by doing 3 to 5 sets of upright rows. Hold
the bar for a count of 2 at the chin while flexing your upper back
before lowering back to the starting position.

Next do 3 to 5 sets of heavy shrugs with either a pair of dumbells
or a barbell, pulling your shoulders back as well as up. That's it
for your traps.

Start your lat work with 3 to 5 sets of wide grip chin behind neck.
This secret chinning for lat width is to stretch at the bottom and
allow the lats to pull your Scapula out.

Next do chins to the front of the neck. The first style of chinning
hits primarily the upper lats, while front chins tend to work the
lower lats more. As mentioned, chinning is primarily for lat width,
and it will give you "wings" in your upper back.

Next you should work on you back thickness buy doing 3 to 5 sets of
dumbell bentover rowing. Rest one hand on a bench for support and
extend back the same leg as is on your working hand side. This leg
back position creates a greater stretch in your lats.

Next do 3 to 5 sets of barbell bentover rowing with various grips
from narrow to wide. Be sure your knees are slightly unlocked to
prevent unnecessary lower back strain.

Your final lat exercise should be 3 to 5 sets of seated cable
rows.

All that's left now is to train your erector spinae or lower
back muscles. Do 3 to 5 sets of stiff leg deadlifts while
standing on a bench so you can stretch down lower and work
your lower back muscles to the fullest.

Finish with 3 to 5 sets of hyperextensions, be sure to arch up
as much as you can.

This is an advanced back routine and is not for beginners or even
intermediates. If you are not an advanced trainee doing the the
full workout would only lead to overtraining and no progress,
but a reduced schedule will build a great back!