Back Thickness and Rear Delts 1
Program Introduction:
This workout is a part of a series focused on bringing up the detail in the middle back and rear delts.
I typically like to hit back twice a week when my focus is on improving shape. One workout focuses
on width, and one workout focusing on detail. There are a ton of rowing type of moves in this one
which is FANTASTIC for hitting the mid back and making those muscles pop. Lift hard, lift heavy,
challenge yourself and FOCUS.
Before beginning this program you must read the following Disclaimer and Terms of Use.
You acknowledge that you follow this workout – or any other workout on our site – at your
own risk, and that you have consulted with your physician regarding your participation in
this program.
You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may
incur.
Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of
easy cardio to get the blood flowing and your body ready to train. You can also follow with foam
rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.
The Training Program: If you aren’t familiar with the following moves, you can check out our
exercise video database. New exercises are being added weekly.
Guidelines about amount of weight: Your goal for this is to get to controlled failure for each rep.
So by the time you reach the final rep you should be within one rep short of failure (NOT complete
failure).
Straight Sets – No Super Set
Seated Cable Row
Use the V grip handle for this one to target the middle back. Start with a heavy weight that’s
difficult to complete for S1, keep the weight the same for S2. Increase the weight for S3, keep it the
same for S4. Sets 2 and 4 should be a challenge to complete after doing 1 and 3. S5 increase the
weight.
Tempo: 2/0/2
S1 12r
S2 15r
S3 10r
S4 12r
S5 6r
(Rest 60-80s After Each Set – Keep it moving)
Go to top
Meadow Rows
* Training video to be added to the RSF Exercise Database
This Week Increase the weight for each set. Remember, the goal is to get to controlled failure for
each set.
S1 12r
S2 10r
S3 8r
(Rest 60-80s After Each Set)
Go to top
DB Bent Over Row
Holding dumbbells in both hands. Keep the palms facing out to target the lower half of the mid back.
Use a moderate weight, and watch your tempo. We are emphasizing the negative reps. So 2 counts
row, no hold, slowly down 4 counts. Keep the weight the same each set.
Tempo 2/0/3
S1 20r
S2 22r
S3 25r
(Rest 45-60s After Each Set)
Go to top
Reverse Grip Lat Pull Down
Increase weight each set for sets 1 to 3. S4 use the same weight as S3. WATCH YOUR TEMPO. This
has a more explosive motion to it. 1 count pull, 2 HOLD AT THE BOTTOM, 2 return to start.
Tempo 1/2/2
S1 8r
S2 8r
S3 6r
S4 6r
(Rest 45-60s After Each Set)
Go to top
Cable Reverse Fly
Increase your weight from sets 1 to 3. S4 leave the weight the same as S3, just push for more reps.
S1 12r
S2 10r
S3 8r
S4 10r
(Rest 45-60s After Each Set)
Go to top
DB Bent Over Rear Delt Row
Since the goal is rear delts with this one, isolate the movement. Keep those elbows at a 90 degree
angle when you row, and visualize activating the rear delts and not so much middle back. Use a
moderate/heavy weight relative to this motion. Keep it the same for all sets.
S1 15r
S2 15r
S3 18r
(Rest 45-60s After Each Set)
Go to top
TERMS AND REFERENCE
We suggest you refer to Bodybuilding.com’s amazing exercise database for full video
tutorials. That can be found here: http://www.bodybuilding.com/exercises/
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you
may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is
basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you
reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA =
Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the
motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at
the bottom, 2 to stand up, no hold at the top.
Back Thickness and Rear Delts 2
Program Introduction:
This workout is a part of a series focused on bringing up the detail in the middle back and rear delts.
I typically like to hit back twice a week when my focus is on improving shape. One workout focuses
on width, and one workout focusing on detail. There are a ton of rowing type of moves in this one
which is FANTASTIC for hitting the mid back and making those muscles pop. Lift hard, lift heavy,
challenge yourself and FOCUS.
Before beginning this program you must read the following Disclaimer and Terms of Use.
You acknowledge that you follow this workout – or any other workout on our site – at your
own risk, and that you have consulted with your physician regarding your participation in
this program.
You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may
incur.
Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of
easy cardio to get the blood flowing and your body ready to train. You can also follow with foam
rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.
The Training Program: If you aren’t familiar with the following moves, you can check out our
exercise video database. New exercises are being added weekly.
Guidelines about amount of weight: Your goal for this is to get to controlled failure for each rep.
So by the time you reach the final rep you should be within one rep short of failure (NOT complete
failure).
Straight Sets – No Super Set
Seated V Grip Lat Pull Down
Use the V grip handle for this one to target the middle back. Start with a heavy weight that’s
difficult to complete for S1, keep the weight the same for S2. Increase the weight for S3, keep it the
same for S4. Sets 2 and 4 should be a challenge to complete after doing 1 and 3. S5 increase the
weight.
Tempo: 2/0/2
S1 12r
S2 15r
S3 10r
S4 12r
S5 6r
(Rest 60-80s After Each Set – Keep it moving)
Go to top
Super Set #1
Meadow Rows
Increase the weight for each set. Remember, the goal is to get to controlled failure for each set.
S1 12r
S2 10r
S3 8r
+
Explosive Switch Rows
Tempo 1/0/1 – Explosive and Quick
This move is all about producing POWER through the back. So keep the intensity up with it and
really drive through the back. Stay low, and don’t make it about the arms doing the pulling. Think
about the lats and middle back initiating the move. Keep the weight the same for all sets. Use
something moderate/heavy. Perform one side then the other for a total of ONE COMPLETE REP.
S1 20r
S2 22r
S3 25r
(Rest 60-90s After This Then Repeat)
Go to top
Straight Sets – No Super Set
Cable Rope Face Pulls
Increase weight each set for sets 1 to 3. S4 use the same weight as S3. WATCH YOUR TEMPO. This
has a more explosive motion to it. 1 count pull, 2 HOLD AT THE TOP OF THE MOTION, 4 return to
start.
Tempo 1/2/4
S1 12r
S2 10r
S3 8r
S4 8r
(Rest 60-80s After Each Set)
Go to top
BTN Pull Downs
PLEASE NOTE: When performing this exercise, it’s important that you DO NOT try to come all the
way down behind the neck like you would try to do with a traditional lat pull down. This exercise is
about the UPPER BACK AND SHOULDERS! So only pull down til the arms reach a 90 degree angle,
and the bar is just past your the top of your head. Slightly lean your torso forward so you don’t have
to jut your neck forward in this motion. Increase your weight from sets 1 to 3. S4 leave the weight
the same as S3, just push for more reps.
S1 12r
S2 10r
S3 8r
S4 10r
(Rest 60-80s After Each Set)
Go to top
Seated Cable Underhand Grip Row
This is a nice finisher for today’s workout. We will do rest pause sets. So you will complete the first 2
sets as written. Final set you are going to do the first set of reps as written, rest for 10 secs, then
perform the second set after the plus sign. Rest for 10 more secs, and repeat until you finish all of
the reps listed for that set.
So perform 10 reps, rest for 10 secs, then 9 reps, rest for 10s, perform 8r, etc all the way until the
end.
S1 15r
S2 12r
S3 10r + 9r + 8r + 7r + 6r + 5r + 4r + 3r + 2r + 1r
(Rest 45-60s After Each Set for sets 1 to 3. For the rest pause see above.)
Go to top
TERMS AND REFERENCE
We suggest you refer to Bodybuilding.com’s amazing exercise database for full video
tutorials. That can be found here: http://www.bodybuilding.com/exercises/
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you
may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is
basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you
reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA =
Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the
motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at
the bottom, 2 to stand up, no hold at the top.