SAMPLE WORKOUT

Day 1: Horizontal push pull, calves, and abs

Thickness back: direct
Chest: direct
Biceps: indirect
Triceps: indirect
Front Delts: indirect
Calves, abs: direct


Thickness-Back:

Rack pulls 5x5 (direct, hard, strength range)

Bent-over rows 3x8 (hypertrophy range)
(If you do a third, Hammer Rows 3x10-12)

Chest:

Flat bench 5x5

Incline dumbbell press 3x8
(if you do a third, Incline cable flyes 3x10-12)

Calves: (soleus) 3x12-20 seated calf raises. Pause at the bottom

Abs: 3 sets of 8-12, weighted

Day 2: Quad dominant, hamstring accessory. Biceps.
Quads: direct, heavy, low reps
Hamstrings: direct, lighter, high reps
Arms: direct
Calves: indirect
Abs: indirect

Quads:

Full squats 5x5

Leg press 3x8

Hamstrings:

Leg curls or high foot placement leg press 3-4 sets of 12-20

Biceps:

Seated alternating bicep curls 5x5

Hammer curls 3x8-12

Day 3: Vertical push-pull, calves, abs

Width-Back: direct
Shoulders: direct
Calves: direct
Abs: direct
Biceps: indirect with pull-ups, chin-ups, pulldowns
Triceps: indirect with shoulders and some lat work
Chest: indirect with some lat work, possibly, such as dumbbell pullovers

Width-Back:

Chins 5x5

Hammer high rows 3x8
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3x12)

Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway – 3x10)

Arnold Press or Military Press 5x5

Standing side laterals 3x8

Calves: (gastrocs) standing or donkey calf raises, 3x8-10

Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Hamstrings/Glutes: direct, heavy, low reps
Quads: direct, lighter, high reps
Triceps: direct
Calves: indirect
Abs: indirect

Hamstrings/glutes:

Romanian Deadlifts 5x5

Good mornings or high foot placement leg press 3x8

Quads:

Walking lunges or seated leg extensions 3x12-20

Triceps:

Skullcrushers, Dips, or between bench dips 5x5

Cable pressdowns 3x8-12

Kickbacks (I’m kidding!)



Summing It Up

So there it is, everything you need to build a wide, meaty back that will leave you walking sideways to get through the doorway.

MariAnne has back!

About MariAnne Anderson, BSc, MSc (B)

Marianne is a diet and training addict who practices what she preaches. In her spare time she likes to lift heavy pieces of iron and is known to know a thing or two about nutrition. She can be found on the boards at www.wannabebigforums.com dispensing nutritional and training wisdom.

Copyright 2006