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30-Minute Big Back Workout

Add more width and thickness to your entire back with this 30-minute session.

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Circuit training and high intensity workouts are "in", but when it comes to packing on size, there's always room for single body part routines. Certified trainer, registered dietician, and correspondent to HUMANFITPROJECTTim McComsey shares a standard back workout for size and strength without spending too much time in the gym.

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EXERCISE 1: Pull Up

Reps: As many as possible
Sets: 4
Rest: 60 seconds

EXERCISE 2: Dumbbell Bent Over Row

Reps: 10
Sets: 4
Rest: 60 seconds

EXERCISE 3 & 4: Straight Bar Lat Pull Down superset with TRX Back Row

Reps: 10
Sets: 3 (supersets)
Rest: 30 seconds

EXERCISE 5: Seated Cable Row

* Complete as a dropset. Perform 10 reps, drop the weight by 10-20%, perform another 10 reps, drop the weight by 25%, perform another 10 reps.

* Complete 2 dropsets

Rest: 90 seconds

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