They often say that bodybuilding shows are won from the back... and IFBB Pro Bodybuilder Seth Feroce has just what you need to build a back that's worthy of the stage!

When it comes to developing the back, it's important to perform a variety of exercises because there are so many different back muscles, such as the lats, traps, rhomboids, teres minor and major, and erectors.

In the workout below, Seth uses exercises that target back thickness, such as barbell rows, T-bar rows, and dumbbell rows, as well as exercises that target back width, such as pulldowns, and pull-ups. Seth even adds a few exercises into the mix that train the lower back, including hyperextensions and rack pulls.

The entire workout is listed below, but if you want a full explanation of why Seth chooses each exercise and more tips on back training, make sure to watch the video below!

Seth Feroce's Whiteboard Back Workout 

• Warm-Up: Assisted Pull-Ups: 5 sets x 10-12 reps

1. Reverse Grip Bent-Over Barbell Rows : 4 sets x 10,10,8,8* reps
2. Chest-Supported T-Bar Rows: 4 sets x 12,10,8,8 reps
3. Reverse-Grip Lat Pulldowns: 3 sets x 12,10,8/16 reps
4. One-Arm Dumbbell Rows: 3 sets x 10,8 reps
5. Rack Pulls: 3 sets x 8,6,6 reps
6. Hyperextensions: 3 sets x 15 reps (just bodyweight)

Important Notes

When performing the pull-ups, make sure they are slow and controlled. Focus on activating your lats by bringing your chest to the bar. For the reverse-grip lat pulldowns, the last set is a Seth-Set, which means you do 8 reps with a heavy load, then you cut the weight in half and do double the reps (16 reps).

For the one-arm dumbbell rows, perform 1 warm-up set for 10 reps, then do one all-out set for ~8 reps. For the rack pulls, do 1 warm-up set and 3 working sets. The hyperextensions should be performed with no weight.

Supplements - Fuel Your Training

To get the most out of this workout, make sure you are fueled, here are some of Seth's favorite supplements for Back days:

• Pre-Workout: 1-2 scoops of Hydraulic + 2-3 capsules of Pumpies
• Mix Hydraulic with 10-12 ounces of water and consume products 20-30 minutes prior to training.
• Intra-Workout: 1 scoop of The Grind + 1/2-1 scoop of Demo Day
• Mix with 12-14 ounces of water and sip on during training.
• Post-Workout: 1-2 scoops of Farm Fed and 5 grams of Creatine
• Mix with 10-12 ounces of water, milk, or milk substitute, and consume within 30-45 minutes before training.

Make sure to subscribe to Seth's YouTube channel for more training and nutrition content!