All of our Back and Lat Workouts and Weight Lifting Programs are 100% free

These programs are from Hardcore Lifters and experienced bodybuilding professionals who have proven themselves

Back / Lats Workout #1 - Hardcore Recommendation

• Wide Grip Chin Ups - Get to 40 reps as many sets as necessary

• Close Grip Chin Ups - Get to 40 reps as many sets as necessary

• Seated Lat Pull Downs - Warm up then 4 sets 6-8 reps

Back / Lats Workout #2 - Good overall routine

• Seated Lat Pull Downs - Warm up then 4 sets 6-10 reps

• Seated Lat Pull Downs Behind the Neck - 5 sets 6-10 reps

• Machine Rows - 5 sets 6-10 reps

Back / Lats Workout #3 - Strength Routine

• Smith Machine Shrugs - Warm up then 5 sets 6-10 reps

• Behind the Back Barbell Shrugs - 4 sets 6-10 reps

• Dumbbell Shrugs - 4 sets 8-10 reps

Back / Lats Workout #3

• Bent Over Barbell Rows - Warm up then 4 sets 8-10 reps

• Dumbbell Rows Bent Over - 5 sets 8-10 reps

• Single Arm Dumbbell Rows Using a Bench - 5 sets 8-10 reps

More Back and Lats Exercises

• Wide Grip Chin Ups - Front or back of the neck

• Single Arm Cable Rows

• Bent Over Dumbbell Rows

• T Bar Rows

• Pullovers

• Bent Leg Deadlifts