Build The Back You Want

If you want a back to be proud of, this little gem may be the trick you need!

Written By Jim Stoppani, PhD

Updated June 9, 2022

This is my Over and Under Back Workout Plan that was pulled from my Video on Wide Grip Lat Pulldowns vs. Reverse Grip Lat Pulldowns. This little gem is yet just one more way to mix in a great back routine into an already existing program.

Variation is key so even though you might be using some of my other routines, it is still very important every now and then to try something new. With this program, i designed it to be plug and play when integrated with a current program.

Get the Workout

Exercise	Sets	Reps	Muscle Group
Bent-Over Barbell Row	3	8	Back
REST	1	2 min	Tips
Reverse-Grip Barbell Row	3	8	Back
REST	1	2 min	Tips
Wide-Grip Lat Pulldowns	3	10	Back
REST	1	2 min	Tips
Reverse-Grip Lat Pulldown	3	10	Back
REST	1	2 min	Tips
Straight-Arm Pulldown	3	10	Back
REST	1	2 min	Tips

Week 2

Day 1

Exercise	Sets	Reps	Muscle Group
Bent-Over Barbell Row	3	10	Back
REST	1	2 min	Tips
Reverse-Grip Barbell Row	3	10	Back
REST	1	2 min	Tips
Wide-Grip Lat Pulldowns	3	12	Back
REST	1	2 min	Tips
Reverse-Grip Lat Pulldown	3	12	Back
REST	1	2 min	Tips
Straight-Arm Pulldown	3	12	Back
REST	1	2 min	Tips

Week 3

Day 1

Exercise	Sets	Reps	Muscle Group
Bent-Over Barbell Row	4	10	Back
REST	1	2 min	Tips
Reverse-Grip Barbell Row	4	10	Back
REST	1	2 min	Tips
Wide-Grip Lat Pulldowns	4	15	Back
REST	1	2 min	Tips
Reverse-Grip Lat Pulldown	4	15	Back
REST	1	2 min	Tips
Straight-Arm Pulldown	4	15	Back
REST	1	2 min	Tips

Week 4

Day 1

Exercise	Sets	Reps	Muscle Group
Bent-Over Barbell Row	4	12	Back
REST	1	2 min	Tips
Reverse-Grip Barbell Row	4	12	Back
REST	1	2 min	Tips
Wide-Grip Lat Pulldowns	4	10	Back
REST	1	2 min	Tips
Reverse-Grip Lat Pulldown	4	10	Back
REST	1	2 min	Tips
Straight-Arm Pulldown	4	10	Back
REST	1	2 min	Tips

00:00

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