Put Forth Effort

Building width, strength, and endurance.

Today’s workout focused on upper-back development and shoulder stability. The session emphasized pulling volume to improve lat width, mid-back thickness, and rear-delt strength while reinforcing core stability throughout the workout.

Back training is about repetition and control. Consistent pulling volume helps develop posture, strength, and balanced upper-body development.

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Cardio Preparation

Treadmill Walk — 10 minutes

Cardio Post Workout
StairMaster — 30 minutes

The goal was to elevate heart rate, prepare the body for training, and improve overall conditioning.

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Core Activation (3 Rounds)

12 Hanging Knee Raises
12 Hanging Leg Raises
12 Cable Side Bends @ 37.5 lbs
12 Back Extensions
12 Plate Side Bends @ 45 lbs

Starting with core training helps reinforce stability for pulling movements and rows.

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Pull-Up Strength

Pull-Ups
5 × 8

Pull-ups remain one of the most effective movements for developing upper-body pulling strength and lat width.

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Back Width Training

Behind-the-Neck Lat Pulldowns
20 @ 100 lbs
15 @ 120
12 @ 140
12 @ 160

Cable Rope Pullovers
20 @ 35 lbs
15 @ 42.5
12 @ 50
12 @ 57.5

Wide Grip Lat Pulldowns
15 @ 120 lbs (warm-up)
18 @ 140
13 @ 160
12 @ 180

These movements emphasize lat engagement and help develop overall back width.

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Upper Back and Rear Delt Work

Cable Rope Face Pulls
25 @ 30 lbs (warm-up)
30 @ 35
30 @ 42.5
31 @ 50

Face pulls strengthen the rear delts and upper back while supporting shoulder health.

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Mid Back Thickness

Close Grip Lat Pulldowns
15 @ 120 lbs
15 @ 140
12 @ 160

Seated Low Row – Wide Grip
3 × 15 @ 120 lbs

Machine Single Arm Row
15 @ 100 lbs (warm-up)
25 @ 115
25 @ 130
20 @ 145

Single Arm Dumbbell Rows
12 @ 60 lbs
12 @ 65
12 @ 70
12 @ 75

These rowing movements focus on mid-back density and strength.

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Shoulder Finisher

Dumbbell Lateral Raises
4 × 15 @ 20 lbs

High-rep lateral raises help develop shoulder width and endurance.

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Training Takeaway

Back training requires patience and repetition. Strength and size are built through consistent pulling volume and disciplined training habits.

Each session builds the foundation for long-term progress.

Put Forth Effort.