Top Back Workout For A Barn House Door Back

This workout is a complete back workout targeting mostly back thickness but also stimulating back width. It is inspired by Kai Greene and designed to put barn doors chunks of muscle on your back. We are going to hit all parts of your back; upper, lower, middle… and we are going to use all kinds of intensifying techniques to spark some serious muscle growth.



The MOST IMPORTANT aspect of any back workout is to ensure that you are not jerking through movements, especially as your muscles fatigue – keep tension in your muscles and keep your mind /muscle connection on your lats.

Deadlifts

Sets: 4

Reps: 3-6

Rest Time: 90 Seconds

Note: This is an incredible back workout because you are emphasizing the erector spinae all the way to your traps. Another benefit is that this exercise will also blast your hamstrings. Make sure to emphasize your form and stay tight during this movement.

Seated Cable Row (Close Grip)

Sets: 3

Reps: 6-10

Rest Time: 90 Seconds

Note: This is a fantastic exercise for emphasizing the large rhomboid back muscles so make sure you get a great pump and really squeeze those muscles as you row the bar into your abdomen.

Wide Grip Lateral Pull down

Sets: 4

Reps: 6

Rest Time: 90 Seconds

Note: This exercise will build your lats and really emphasize the middle portion, which brings together that V Taper look. Make sure that your hands are wider than shoulder width apart to emphasize the mid lats.

Barbell Row

Sets: 4

Reps: 8

Rest: 2 Minutes

Note: The barbell row is another awesome exercise for strengthening the erector spine and building up your back muscles. Another bonus is that you will be getting an incredible bicep pump during this exercise.

Underhand Grip Pull-Ups (Weighted Optional)

Sets: 3

Reps: 6-10

Rest: 90 Seconds

Note: This one is going to drill your upper lats and also build thickness and depth in your biceps. Underhand Grip Pull-Ups are one of the best bicep builders since you are working your bicep muscles from a different angle.

If you are strong enough make sure that you do these weighted either with a dumb bell between your feet or with a weight belt.

1 Arm Db Row

Sets: 3(each arm)

Reps: 8

Rest: 90 Seconds

Note: This exercise is going to sculpt your rhomboid muscles and is the best iso-lateral type movement for building that barn house door back. The 1 arm db row allows you to work each side of your back individually chiseling your rhomboids to aesthetic perfection.

Weighted Reverse Hyper-extension

Sets: 4

Reps: 10-12

Rest: 90 Seconds

Note: This is the best exercise for targeting your lower back and building a strong foundation. Unlike the other back exercises that are working your upper and middle sections of the back, the weighted reverse hyper-extension will target your lower back muscles, which is most guys’ weakness.

This exercise will also help you to dead lift more weight and build a very strong foundation. Many injuries occur due to weaknesses in the lower back.a

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