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Back basics Workout Routines,BARBELL DEADLIFT,LAT PULL-DOWN ,DUMBBELL INCLINE ROW,PRONE SINGLE-ARM LAT PULL (ON HANDS AND KNEES),SEATED CABLE HIGH ROW,STRAIGHT-ARM PULL-DOWN

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Back to Basics: 

1

BARBELL DEADLIFT

5 sets of 5 reps to near failure, rest 3 min.

                      Barbell Deadlift Images

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Barbell Deadlift Instructions

Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.

  1. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
  2. After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
  3. Lower the bar by bending at the hips and guiding it to the floor.

2

LAT PULL-DOWN

4 sets of 10 reps to failure, rest 60-90 sec.
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
3

DUMBBELL INCLINE ROW

4 sets of 10 reps to failure, rest 60-90 sec.
Dumbbell Incline Row Dumbbell Incline Row
4

PRONE SINGLE-ARM LAT PULL (ON HANDS AND KNEES)

4 sets of 12 reps per arm, rest 60-90 sec. 
Prone single-arm lat pull (on hands and knees) Prone single-arm lat pull (on hands and knees)
5

SEATED CABLE HIGH ROW

4 sets of 14 reps, rest 60-90 sec. 
Seated cable high row Seated cable high row
6

STRAIGHT-ARM PULL-DOWN

4 sets of 16 reps, rest 60 sec.
Straight-Arm Pulldown Straight-Arm Pulldown



DEADLIFT
Deadlift





 LAT PULL-DOWN

 Lat Pull-down


DUMBBELL INCLINE ROW

 Dumbbell Incline Row

PRONE SINGLE-ARM LAT PULL

 Prone Single-Arm Lat Pull

SEATED CABLE HIGH ROW
Seated Cable High Row
STRAIGHT-ARM PULL-DOWN

Straight-Arm Pull-down

STRAIGHT-ARM PULL-DOWN
 back workout for added strength gains.
 Given his exercise-science degree and extensive personal-training experience, he bypasses simplistic templates for building muscle to create one that's far more demanding but big on payoff.
The entire routine should take 60-75 minutes. By the end, you should feel the blood pumping in your lats and your back. This workout is not meant for your arms, but if you do feel a pump in your biceps, that's OK. It's hard to keep them disengaged.
Overall, you'll be hitting a lot of major muscle groups with a lot of sets and reps. Once you finish up, you should feel exhausted, ready for your post-workout nutrition—and ready to start recovering for your next workout.Posterior-chain exercises like this work every backside muscle group from the calves to the upper traps. Start with 2-3 good warm-up sets to get ready for your working weight. The 5-sets-of-5-reps format will provide both a strength- and size-building stimulus.

"Pick weight  "You shouldn't have a sixth rep in you. Take each set to failure, knowing that with cumulative fatigue you may have to lower the weight to hit all of your reps. Keep your back straight; if you have to round your back, you're using too much weight."
Focus on controlling your tempo and using a wide grip to hit your lats. Proper form is very important, says; otherwise, this exercise can easily turn into a biceps movement.

"For a proper contraction, squeeze you shoulder blades down and then pull your arms down. The pull-down also allows you to focus on the lats with better precision. With two sets of joints working, you should be lifting a lot of weight."
By choosing chest-supported dumbbell incline rows reduces the tendency to recruit momentum and once again bring the biceps into play.

"It's really hard to cheat the movement, because your chest is supported, which makes it hard for you to swing or sway. The lower back is taken out of this movement, too, so you can really target your mid-back."
Make sure you pull your shoulder blades back before you start to pull on the weight. Use enough weight so you hit failure at 10 reps, while still being able to take your shoulder blades through the full range of motion.
This exercise will take you to the floor, with your head pointing toward a low pulley with a D-handle attached. This will enable you to hit the lats from a completely different angle, using a single-arm pull-down kind of movement.

"Single-arm movements really allow you to focus on the contraction,"says. "With a lighter weight, you can really focus on the mind-muscle connection. Start with a good scapular contraction, moving the shoulder blades together, and then pulling with the arm." starts with an overhand grip, then supinates his hand a quarter turn so his grip is neutral at the end of movement. He reverses this motion on the negative. The higher-rep targets allow you to build more detail into the workout—and into your physique.
In another unique technique alteration,  takes a wide, overhand grip on a lat bar, and instead of pulling it into his midsection, he brings it into his neck, almost like a face pull. The change in grip and angle is going to hit all the muscles in your back, with a focus on the middle-back muscles and rear delts.

 "We don't want to be distracted with other muscle groups that are trying to work when we accomplish the movement."
This exercise the perfect finisher for his routine because of the way it targets the lats like almost no other exercise. The way it focuses on the shoulder joint and lat muscle makes it the only true isolation movement in the workout. Use a weight you can control so you can hit your rep count.

"It's an awesome finisher for back, and taking the sets to 16 allows you greater control to really feel the pump in your lats. And higher reps help to carve more detail into your back."
  If your back is a lagging body part, do this workout twice a week—as long as you wait at least 72 hours before doing it again. If you're just looking for a solid strength-and-size routine to put in your split, once a week is enough.

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