Let me warn you first–following a 30-day workout routine to get a wider back won’t be easy.
There’s no way to achieve that dream back of yours by popping some pills and powders and a couple of chin-ups and pullups in the mix.
We aren’t here to discuss workout hacks.
Rather, it’s more of a science of building a big back.
If you’re up for some real work (and real results), then this video is for you.
We will also be discussing briefly what these exercises are and what they do to your body, so make sure to keep watching.
Instruction: Do 4 weeks of these workouts and take note of your measurements every end of the week.
Workout Plan
Day 1
– Deadlift (Warm-up and 3 sets of 4 to 6 reps)
The deadlift is the best all-around back exercise you can do.
It’s also a whole-body exercise that engages hundreds of muscles, allowing for tremendous overload.
Day 2
– Incline barbell bench press (Warm-up and 3 sets of 4 to 6 reps)
An incline dumbbell press is a free weight exercise that targets the chest, shoulders, and triceps, hitting each side of the body individually.
It’s more focused on the pectoral muscle groups and the front of the shoulder.
– Close-grip bench press (3 sets of 4 to 6 reps)
Unlike the traditional bench press, this one is performed with a narrower grip.
Doing so helps build strength and size in the triceps muscles and the chest.
– Standing military press (Warm-up and 3 sets of 8 to 10 reps)
The standing military press is a compound exercise that’s designed to build size and strength in the shoulders.
It involves tons of core strength as well.
Day 3
Rest
Day 4
– Lat pulldown (Warm-up and 3 sets of 8 to 10 reps)
Also known as wide-and-close-grip, this exercise works the back muscles, specifically the latissimus dorsi or the “lats”.
It can be done as part of an upper-body strength workout.
– Standing pushdown (3 sets of 8 to 10 reps)
Standing lat pushdown is one of the best exercises you can do to develop a wider back.
It’s also a popular upper body workout.
– Chinup (3 sets of 8 to 10 reps)
Chinups engage every major muscle in your back.
It also works your biceps to a significant degree.
Day 5
Rest
Day 6
– Barbell Back Squat (Warm-up and 3 sets of 4 to 6 reps)
This squat variation works every major muscle in the lower body.
However, when you start to put a decent amount of weight on the bar, it even becomes a full-body movement.
– Barbell Lunge (3 sets of 8 to 10 reps)
Barbell lunges are common gym workout exercises that target quadriceps and also involve abs, calves, glutes, and hamstrings.
– Lying Hamstring Curl (3 sets of 8 to 10 reps)
The lying hamstring curl is a great exercise to target your glutes and hamstrings.
It strengthens, tones, and sculpts the back of your legs as well as lengthen the hamstrings to prevent injuries.
Day 7
Rest
