Baby Got Back Routine

By: MariAnne Anderson

A massive back is a beautiful thing. Like Michelangelo’s statue of David, it is a work of art. Some of the greatest bodybuilders - Ronnie Coleman, Arnold Schwarzenegger, Dorian Yates - all possessed well developed backs. Their backs were both wide and thick, giving a depth to their physiques that many pros lack nowadays.

Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

Rack pulls 5×5 (direct, hard, strength range)
Bent-over rows 3×8 (hypertrophy range)
(If you do a third, Hammer Rows 3×10-12)

Chest:

Flat bench 5×5
Incline dumbbell press 3×8
(if you do a third, Incline cable flyes 3×10-12)

Calves: (soleus) 3×12-20 seated calf raises. Pause at the bottom

Abs: 3 sets of 8-12, weighted

Day 2: Quad dominant, hamstring accessory. Biceps.

Quads:

Full squats 5×5
Leg press 3×8

Hamstrings:

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

Biceps:

Seated alternating bicep curls 5×5
Hammer curls 3×8-12

Day 3: Vertical push-pull, calves, abs

Width-Back:

Chins 5×5
Hammer high rows 3×8
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3×12)

Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway – 3×10)

Arnold Press or Military Press 5×5
Standing side laterals 3×8

Calves: (gastrocs) standing or donkey calf raises, 3×8-10

Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Hamstrings/glutes:

Romanian Deadlifts 5×5
Good mornings or high foot placement leg press 3×8

Quads:

Walking lunges or seated leg extensions 3×12-20

Triceps:

Skullcrushers, Dips, or between bench dips 5×5
Cable pressdowns 3×8-12