Please search below for your program or browse through all of the workout routines available with the menu bar above. These free Back exercise workouts plans are available for you to print and bring with you to the gym or health club in your city.
| Purpose:... Type of Program: Hypertrophy Level: Advanced Days:5 | |||
| Purpose:This is for Mass so hitting each individual ste of muscles is key in overall eve... Type of Program: Sport Specific Level: Advanced Days:5 | |||
 Myfit RecommendedPurpose:Ex. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thursday (day 4), Fr... Type of Program: Hypertrophy Level: Advanced Days:5 | |||
| Purpose:... Type of Program: Muscular Definition Level: Beginner Days:3 | |||
| Purpose:... Type of Program: Muscular Definition Level: Beginner Days:3 | |||
| Purpose:... Type of Program: Hypertrophy Level: Beginner Days:5 | |||
| Myfit Recommended Purpose:Ex. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thursday (day 4/REST), F... Type of Program: Muscular Definition Level: Advanced Days:4 | |||
| Purpose:Do not start this this workout until you have gotten the OK from your doctor to ... Type of Program: Muscular Definition Level: Intermediate Days:7 | |||
| Purpose:Week 7 & 8... Type of Program: Sport Specific Level: Intermediate Days:7 | |||
| Myfit Recommended Purpose:In the post-season you should be dedicated to gaining size and strength. Eating... Type of Program: Sport Specific Level: Advanced Days:6 | |||
| Purpose:Complete this program 3 days per week. ie. Monday, Wednesday and Friday. Also m... Type of Program: Muscular Definition Level: Intermediate Days:3 | |||
| Purpose:... Type of Program: Sport Specific Level: Advanced Days:7 | |||
| Purpose:Day 1: Back, Biceps
Day 2: Chest, Triceps
Day 3: Legs
Day 4: Back, Biceps
Da... Type of Program: Sport Specific Level: Advanced Days:6 | |||
| Purpose:... Type of Program: Muscular Definition Level: Intermediate Days:3 | |||
| Purpose:This workout can be completed in the resort/hotel gym during your vacation. Use... Type of Program: Muscular Definition Level: Intermediate Days:3 | |||
| Purpose:Train hard on Monday, Tuesday. Rest on Wednesday then train hard on Thursday and... Type of Program: Strength Level: Advanced Days:7 | |||
| Purpose:This program is for a beginner into weight training and can be completed Monday,... Type of Program: Muscular Definition Level: Beginner Days:4 | |||
| Purpose:... Type of Program: Strength Level: Beginner Days:3 | |||
| Purpose:This is a summer workout program designed for muscular strength.... Type of Program: Strength Level: Intermediate Days:5 | |||
| Purpose:This a program set for a week. Please take Wed off and train Mon, Tues, THurs an... Type of Program: Sport Specific Level: Intermediate Days:5 | |||
| Myfit Recommended Purpose:Space out your back workouts. Ie. Try this program on Monday, Wednesday and Fri... Type of Program: Muscle Specific Level: Beginner Days:3 | |||
| Myfit Recommended Purpose:Make sure to give yourself 24-48 hours inbetween each workout routine. ... Type of Program: Muscle Specific Level: Beginner Days:3 | |||
| Purpose:... Type of Program: Sport Specific Level: Intermediate Days:5 | |||
| Myfit Recommended Purpose:This is the best full body workout for men who are just beginning working out be... Type of Program: Muscular Definition Level: Beginner Days:4 | |||
| Purpose:This program is designed to increase your overall strength. Waiting 4-5 minutes... Type of Program: Strength Level: Intermediate Days:5 | |||
| Purpose:This is an off-season wrestling program. ... Type of Program: Muscular Definition Level: Advanced Days:4 | |||
| Purpose:Have protein shake 45 minutes before workout. Eat Carbs and protein shake again... Type of Program: Strength Level: Advanced Days:5 | |||
| Purpose:... Type of Program: Muscular Definition Level: Beginner Days:5 | |||
| Myfit Recommended Purpose:Ryan Reynolds works out quite hard and also plays hard. By having a naturally h... Type of Program: Muscular Definition Level: Intermediate Days:7 | |||
| Purpose:... Type of Program: Muscular Definition Level: Beginner Days:2 | |||
| Purpose:N/A... Type of Program: Sport Specific Level: Intermediate Days:7 | |||
| Purpose:this routine should be done 3x per week with at least 48hrs rest between each se... Type of Program: Muscle Specific Level: Intermediate Days:1 | |||
| Myfit Recommended Purpose:In order to look like brad pitt you're going to need to 5 | |||
| Purpose:... Type of Program: Sport Specific Level: Advanced Days:7 | |||
| Purpose:This program is designed to do muscular fitness Mondays, Wednesdays, and Fridays... Type of Program: Strength Level: Intermediate Days:7 | |||
| Purpose:This is a four day split workout following the pattern of ABCDABX and focusing o... Type of Program: Muscular Definition Level: Beginner Days:7 | |||
| Myfit Recommended Purpose:Herschel Walker is a powerful running back that trained hard and played even har... Type of Program: Sport Specific Level: Advanced Days:6 | |||
| Myfit Recommended Purpose:... Type of Program: Muscular Definition Level: Intermediate Days:5 | |||
| Purpose:The First few weeks is all about getting the muscle mass and the stregnth so you... Type of Program: Sport Specific Level: Intermediate Days:4 | |||
| Myfit Recommended Purpose:This is a beginner back workout designed for people just getting into split rout... Type of Program: Muscle Specific Level: Beginner Days:1 | |||
| Myfit Recommended Purpose:This workout plan is designed to build back muscles and to be done in your split... Type of Program: Strength Level: Intermediate Days:1 | |||
| Myfit Recommended Purpose:To build a huge back you need to focus on your volume of reps and also your nutr... Type of Program: Muscle Specific Level: Advanced Days:1 | |||
| Myfit Recommended Purpose:Mark Wahlberg is a tough guy and celebrity icon. He got that way as a singer wi... Type of Program: Hypertrophy Level: Advanced Days:7 | |||
| Purpose:This is a circuit training program. It should be completed on Monday, Wednesday,... Type of Program: Sport Specific Level: Intermediate Days:7 | |||
| Purpose:Following each workout amd complete 20 minutes of cardio on machine of choice us... Type of Program: Strength Level: Beginner Days:6 | |||
| Myfit Recommended Purpose:This program is strictly to increase your abdominal and core strength. Just lik... Type of Program: Muscle Specific Level: Advanced Days:3 | |||
| Purpose:I drink lots of 2%milk and i eat apples and peanut butter as a snack.
This is ... Type of Program: Sport Specific Level: Beginner Days:7 | |||
| Purpose:Each Workout should always be followed with protein intake. Days 1 & 3 are hard... Type of Program: Sport Specific Level: Intermediate Days:4 | |||
| Purpose:Thermogenics, N.O., and Protein supplements
used.... Type of Program: Muscular Definition Level: Advanced Days:6 | |||
| Purpose:protein protein protein, limit sugar and eating past 7pm... Type of Program: Sport Specific Level: Advanced Days:5 | |||
| Purpose:I am just experimenting with this and using my very basic knowledge to build a w... Type of Program: Muscular Definition Level: Intermediate Days:7 | |||
| Purpose:This workout routine is designed
for intermediate or advanced
kayakers. Thi... Type of Program: Endurance Level: Intermediate Days:7 | |||
| Purpose:Take a 30s -1 Min Break After Each
Set.
Try Doing These Sets Or Exercise
P... Type of Program: Muscular Definition Level: Intermediate Days:7 |
These programs have been approved by an award winning personal trainer. Workouts with the Myfit.ca symbol were created by our staff..
Back or Back Muscle Anatomy and Overview
The back is a very large muscle group which should be trained. If the back is not trained with the same intensity and frequency as the chest muscles, muscular imbalances will occur and injury is much more prevalant. Remember that the Erector Spinae muscles are actually 'deep' muscles and aren't shown in the image.Back Function
The function of the back muscles are to 'pull' towards the body. There are many muscles that make up the 'back'.Back Training
Hypertrophy back training should always be started with a major compound exercise such as deadlifts or barbell bent over rows.Back Other/Similar Names
Other names for this muscle group or similar muscle groups referred to the 'Back' are: Latissimus Dorsi, Lats, Back, Rhomboids, Teres Major, Teres Minor, Upper BodyBack Exercises
This is a complete list of Back weight lifting exercises. If you don't know where else to find exercises to work your Back try the above exercise link.Lower Back or Back Muscle Anatomy and Overview
The lower back is made up of a group of muscles that connect to many parts of the ribs. Everyone should be strengthening the lower back as even desk jockeys need to keep it strong to prevent pain.