Back Thickness and Rear Delts 2

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Program Introduction:

This workout is a part of a series focused on bringing up the detail in the middle back and rear delts. I typically like to hit back twice a week when my focus is on improving shape. One workout focuses on width, and one workout focusing on detail. There are a ton of rowing type of moves in this one which is FANTASTIC for hitting the mid back and making those muscles pop. Lift hard, lift heavy, challenge yourself and FOCUS.


Before beginning this program you must read the following Disclaimer and Terms of Use.



You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program.



You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.    



Warm Up:   Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.    



The Training Program: If you aren’t familiar with the following moves, you can check out our exercise video database. New exercises are being added weekly.  



Guidelines about amount of weight: Your goal for this is to get to controlled failure for each rep. So by the time you reach the final rep you should be within one rep short of failure (NOT complete failure).


Exercise Name Reps Sets Weight and Notes Tempo Rest
Straight Sets


Seated V Grip Lat Pull Down

S1 12r

S2 15r

S3 10r

S4 12r

S5 6r

5 Use the V grip handle for this one to target the middle back. Start with a heavy weight that’s difficult to complete for S1, keep the weight the same for S2. Increase the weight for S3, keep it the same for S4. Sets 2 and 4 should be a challenge to complete after doing 1 and 3. S5 increase the weight. 2/0/2 60-80
Super Set#1
Meadow Rows

S1 12r

S2 10r

S3 8r  


Increase the weight for each set. Remember, the goal is to get to controlled failure for each set.

  No Rest
Explosive Switch Rows 

S1 20r

S2 22r

S3 25r


This move is all about producing POWER through the back. So keep the intensity up with it and really drive through the back. Stay low, and don’t make it about the arms doing the pulling. Think about the lats and middle back initiating the move. Keep the weight the same for all sets. Use something moderate/heavy. Perform one side then the other for a total of ONE COMPLETE REP.

1/0/1 – Explosive and Quick


Straight Sets
Cable Rope Face Pulls

S1 12r

S2 10r

S3 8r

S4 8r

4 Increase weight each set for sets 1 to 3. S4 use the same weight as S3. WATCH YOUR TEMPO. This has a more explosive motion to it. 1 count pull, 2 HOLD AT THE TOP OF THE MOTION, 4 return to start. 1/2/4 60-80s
BTN Pull Downs

S1 12r

S2 10r

S3 8r

S4 10r

4 When performing this exercise, it’s important that you DO NOT try to come all the way down behind the neck like you would try to do with a traditional lat pull down. This exercise is about the UPPER BACK AND SHOULDERS! So only pull down til the arms reach a 90 degree angle, and the bar is just past your the top of your head. Slightly lean your torso forward so you don’t have to jut your neck forward in this motion. Increase your weight from sets 1 to 3. S4 leave the weight the same as S3, just push for more reps.   60-80s
Seated Cable Underhand Grip Row


S1 15r

S2 12r

S3 10r + 9r + 8r + 7r + 6r + 5r + 4r + 3r + 2r + 1r


This is a nice finisher for today’s workout. We will do rest pause sets. So you will complete the first 2 sets as written. Final set you are going to do the first set of reps as written, rest for 10 secs, then perform the second set after the plus sign. Rest for 10 more secs, and repeat until you finish all of the reps listed for that set. 

So perform 10 reps, rest for 10 secs, then 9 reps, rest for 10s, perform 8r, etc all the way until the end.



We suggest you refer to’s amazing exercise database for full video tutorials.  That can be found here:

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.