Training back twice a week, one workout for width and the next one for thickness
At the moment the back is one of my weaknesses, so with my new workout split, I train each muscle group twice a week, and with a carefully selected range of exercises, I target all muscles within that week. This way, I get to train my back twice a week too. On the first workout day, I do the exercises for width, the next workout, I do the exercises for thickness. Hopefully, and based on some evidence, this new training plan will help me strengthen and develop my back muscles faster.

This week, the first training day for back went like this, with exercises for width.

Pull Up (Assisted)

  • Set 1: (-110 lbs) × 15 reps [Warm-up]
  • Set 2: (-88 lbs) × 12 reps
  • Set 3: (-88 lbs) × 10 reps
  • Set 4: (-88 lbs) × 10 reps

Seated Wide-Grip Row (Cable)

  • Set 1: 99 lbs × 15 reps
  • Set 2: 143 lbs × 10 reps
  • Set 3: 143 lbs × 10 reps
  • Set 4: 143 lbs × 10 reps

The second training day for the back went like this, with exercises for thickness

Bent Over Row (Barbell)

  • Set 1: 44.09 lbs × 25 reps [Warm-up]
  • Set 2: 110.23 lbs × 12 reps 
  • Set 3: 154.32 lbs × 10 reps 
  • Set 4: 154.32 lbs × 10 reps 
  • Set 5: 154.32 lbs × 8 reps

Close-Grip Lat Pulldown

  • Set 1: 110.23 lbs × 12 reps
  • Set 2: 143.3 lbs × 8 reps
  • Set 3: 143.3 lbs × 6 reps [Failure]
  • Set 4: 143.3 lbs × 6 reps [Failure]

This is how I do the Close-Grip Lat Pulldown exercise


Within the same workout, I also train biceps and shoulders or biceps and abs, depending on if it's the first back training in that week or the second.

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Hi! My name is Daniel. I am 49 years old. I started this website to share my natural after-40 fitness journey.

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