The Specifics: 5 moves to build a massive back

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The back. It’s a muscle group that, when adequately beefed up, can make a skinny guy look as brawny as your gym’s resident bodybuilder. Add a stack of back muscle onto a guy who’s already bulky, and he’s going to look like a total monster.

But, for some guys, the standard “back day” workouts just don’t do the trick when it comes to gaining mass. That’s where this five-move, unconventional circuit comes in.

Personal trainer, physique competitor, and HUMANFITPROJECT contributor Joey Frad pieced this routine together to help you build the mass you’ve been working toward.

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The workout

1. Meadows row

Sets: 3
Reps: 8

2. Wrist pullup

Sets: 3
Reps: 12

3. Seated one-arm high-cable lat pulldown

Sets: 3
Reps: 12

4. Iso-lateral standing pullover

Sets: 3
Reps: 12

5. 3-count shrugs

Sets: 3
Reps: 15

For more workouts from the series visit mensfitness.com/thespecifics.

Note: All of the workouts in The Specifics are not to done collectively in one week. They are one-offs to add into your regular mix.

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