Back Strength Builder: 4-Exercise Session for Hypertrophy & Definition

Gym | Single Workout | Beginner: 4 exercises

This workout is a comprehensive session aimed at developing back strength and muscle hypertrophy with a sequence of barbell and landmine exercises. The structure includes four distinct movements targeting different aspects of the back muscles, each performed for four sets with descending repetitions of 15, 12, 10, and 10 to promote muscle growth and endurance.

The first exercise, the Barbell Bent Over Row, is a staple compound movement that engages the overall back musculature, including the latissimus dorsi, rhomboids, and traps. Following this, the Barbell Reverse Grip Incline Bench Row, which utilizes the reverse grip to place emphasis on the lower lats and biceps, provides an effective angle to challenge the back muscles differently. Next in the lineup is the Landmine One Arm Bent Over Row (Version 2), a unilateral exercise that promotes balance and isolated strength on each side, key for correcting muscular imbalances and enhancing core stability.

To finish the workout with a focus on the upper back and traps, the Barbell Shrug targets these muscle groups through controlled shrugging motions. The prescribed rep and set scheme within this workout is ideal for those looking to increase muscle size while also improving strength. For optimal results, rest periods of 60 to 90 seconds between sets are recommended, allowing for recovery while maintaining intensity. Ensure proper form throughout to maximize muscle engagement and minimize the risk of injury.

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  • #Exercise / Sets
    1Barbell Bent Over Row4 sets • 15, 12, 10 and 10 reps
    Barbell Bent Over Row
    2Barbell Reverse Grip Incline Bench Row4 sets • 15, 12, 10 and 10 reps
    Barbell Reverse Grip Incline Bench Row
    3Landmine One Arm Bent Over Row (Version 2)4 sets • 15, 12, 10 and 10 reps
    Landmine One Arm Bent Over Row (Version 2)
    4Barbell Shrug4 sets • 15, 12, 10 and 10 reps
    Barbell Shrug
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