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Back Day
Comprehensive back workout targeting width, thickness, and strength.
strength
intermediate
bro split
65
Duration (min)
6
Exercises
21
Total Sets
4
Tags
Workout by Joel Rivas
Exercise List
1
Deadlifts
4 sets
6-8
Rest: 120s
2
Pull-ups
4 sets
6-10
Rest: 120s
3
Barbell Rows
4 sets
8-10
Rest: 90s
4
Lat Pulldowns
3 sets
10-12
Rest: 90s
5
Face Pulls
3 sets
12-15
Rest: 60s
6
Hyperextensions
3 sets
12-15
Rest: 60s
Workout Tips
Warm Up: Always start with 5-10 minutes of light cardio
and dynamic stretching
Form First: Focus on proper form before increasing
weight or intensity
Progressive Overload: Gradually increase weight or
reps over time
Rest Periods: Follow the recommended rest times for
optimal recovery
Hydration: Stay hydrated throughout your workout
Workout Tags
backpulldeadliftspull-ups
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