PLAN #2

BASIC BACK WIDTH BUILDER

6 Exercises | 35–40 min

🏋️ Exercise 1 – Pull-Ups / Assisted Pull-Ups

👉 4 sets × max reps (8–12 target)
📍 Full stretch at bottom
🎯 Overall back activation

🏋️ Exercise 2 – Close-Grip Lat Pulldown

👉 3 sets × 10–12 reps
📍 Pull to chest, elbows tight
🎯 Lower & middle lats

🏋️ Exercise 3 – Chest-Supported Dumbbell Row

👉 3 sets × 10–12 reps
📍 Bench support, squeeze hard
🎯 Mid-back thickness

🏋️ Exercise 4 – Cable Straight-Arm Pulldown

👉 3 sets × 12–15 reps
📍 Arms straight, slow reps
🎯 Lat isolation

🏋️ Exercise 5 – Machine High Row

👉 3 sets × 10–12 reps
📍 Pull elbows back & down
🎯 Upper-back density

🏋️ Exercise 6 – Hyperextension (Bodyweight)

👉 3 sets × 15 reps
📍 Control movement
🎯 Lower-back support

🧠 WHY THIS PLAN IS DIFFERENT

✔ More vertical pulls = lat width focus
✔ Supported rows = better form
✔ Lower-back safety included

🚀 TRAINING TIP

Rest 60 sec.
Pull with elbows, not hands.