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A big broad back really helps define the rest of the body, especially when it tapers into your small waist line! This workout will help your broaden AND strengthen your back to help increase your overall performance in the gym and that sexy look from behind. ;) Check it out!

This routine is designed to give anyone a great workout for at the GYM.

This Routine Requires:

  1. Pull-Up Bar & Belt/Chain with Weights

  2. Cable Machine

  3. Smith Machine

  4. Hyperextension Machine

List of Exercises:

  • 4 sets

  • 6 - 12 reps per set

  1. Weighted Pull-Ups

  2. Single-Arm Cable Underhand-Grip Row

  3. Monkey-Pull

  4. Smith Machine Reverse Shrugs

  5. Wide-Grip Low Row

  6. Superman Hyperextension

NOTE: Timestamps are available for each exercise in the info section of the video when watching on YouTube.

  • 1 minute MAX rest between sets (2 min rest for beginners)

  • 2 min MAX rest between exercises

  • You can change the order of the exercises

Remember, when doing this routine, workout at your OWN intensity.

  • This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.

There are a couple different ways you can do this routine.

  • You can perform each exercise for 1 set and then start over. (Complete the circuit up to 4 times)

  • You can perform each exercise for 4 sets before moving to the next exercise and the workout is finished once you perform the last exercise.

  • You can superset 2 exercises, take a 45second to 1minute break and then superset the next two. (A superset is when you do two exercises at the same time, one right after the other until you complete 4 sets of both exercises)

  • This routine can be done 1 - 2 times a week.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the SHF Meal Plan.


great back routine


Started this workout last week.


Thanks Scott look forward to doing this back workout this week.


Looking for a new back routine?  This one will leave you sore for DAYS!!!!


about to do it :)


Scott_Herman  Edit  Delete  Close

How did it go Vassili? Did you tear it up!?