When building a competitor shaped back, you have to make sure your training program includes exercises to hit ALL of the muscles that build winning wings!

First, let’s discuss the muscles of the back so you can understand how to structure your workout. Keep reading to get a full workout already done for you!

The back is divided into larger and smaller muscles. The ones most newbies hit are the trapezius (traps) and latissimus dorsi (lats).

But there are some smaller muscles that need your attention during prep.  These include teres major/minor (rhomboids) and spinal erector muscles.

Don’t sleep on these, they are the “detail muscles” that put you in the first call outs!

Build A Back Workout

The Warm-up:

Push-ups 2 superset with wide grip pull-ups 2 – complete this combo 4-7 times back to back.

The Workout:

Chin ups x 15 reps x 4 sets – 30-45 second rest between sets (lats & teres major)

Wide grip front pull-downs x 15 reps x 4 sets – 45-60 second rest between sets (lats & teres major)

External DB rotation x 12-15 reps each arm x 3 sets – 30 second rest between sets (teres minor – strengthens rotator cuff as well)

Shrugs x 15 reps x 4 sets –30-45 second rest between sets (traps)

Stiff arm push-downs (straight bar)  x 12-15 reps x 4 – 30 second rest between sets (lats)

Good mornings x 12-15 reps x 3 sets – 45-60 second rest between sets (spinal erector)

Cool Down:

Foam roller – upper back/lower back focus – 10-15 minutes

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Are you thinking about competing? Then you need ALL the back workouts and training to be ready in 16-24 weeks here.