PLAN #1

BASIC FULL BACK WORKOUT

6 Exercises | 35–40 min

🏋️ Exercise 1 – Lat Pulldown (Wide Grip)

👉 4 sets × 10–12 reps
📍 Pull bar to upper chest
🎯 Lats width

🏋️ Exercise 2 – Seated Cable Row

👉 3 sets × 10–12 reps
📍 Chest up, squeeze mid back
🎯 Middle back thickness

🏋️ Exercise 3 – One-Arm Dumbbell Row

👉 3 sets × 10 reps (each side)
📍 Full stretch at bottom
🎯 Lats + thickness

🏋️ Exercise 4 – Straight Arm Pulldown

👉 3 sets × 12–15 reps
📍 Keep arms straight
🎯 Lower lats isolation

🏋️ Exercise 5 – Barbell Bent-Over Row

👉 3 sets × 8–10 reps
📍 Neutral spine, pull to waist
🎯 Upper & mid back mass

🏋️ Exercise 6 – Back Extension

👉 3 sets × 12–15 reps
📍 Control movement
🎯 Lower back strength

🧠 WHY THIS PLAN WORKS

✔ Pull + row + hinge = complete back
✔ Width + thickness + lower back balance
✔ Beginner friendly but powerful

🚀 TRAINING TIP

Rest 60 sec between sets.
Focus on mind–muscle connection.