Back and Shoulders Workout for Massive Wings and Bigger Delts

One of the most coveted goals of gym goers, regardless of their training preference, is a set of wide lats and shoulders to match. The tapered V shape physique of the bodybuilders over the ages has inspired many to include aesthetic focussed goals as an outcome of their training. This back and shoulders workout will deliver the muscular gains you've been looking for, whilst bringing you a t shirt worthy shoulder pump and a heart raising finisher for a metabolic blast. Though not for the feint hearted, this workout is suitable for all levels and fully scalable. Get ready to superset and supercharge your training.

How Many Sets for Back Day?

To decide how many sets are right for you when completing your back and shoulders workout, it's important to take into account your goals, preferences, fitness levels and training history. For hypertrophy (muscle gain), a review published in the Journal of Strength and Conditioning Research mentioned that 'individuals interested in achieving maximal hypertrophy should do a minimum of 2-3 sets per exercise. It is possible that 4-6 sets could give an even greater response, but the small number of studies incorporating volumes of ≥4 sets limits the statistical power and the ability to form any definitive conclusions.'

As a rule of thumb, aim for 2-3 sets if you're a beginner and 3-4 if you're an intermediate/advanced lifter, for maximal muscle gain.

How Should I Structure My Back Day?

When approaching your training programme, it's important to focus on heavier lifts at the beginning, tapering to lower exertion lifts as fatigue increases. This is supported by a study in the Journal of Strength and Conditioning Research that concludes that heavier lifts working to maximal strength require more neural drive and therefore fatigue. As you continue through your workout, you can include more isolation moves for hypertrophy by working them to high rep ranges, closer to failure. This is also a safer and more effective way of working to achieve your back day strength and muscle gain goals. In your back and shoulder workout, you can do this by completing heavier multi joint exercises towards the beginning of the programme.

Which Muscle Groups Should Be Worked Together?

Depending on your preferred training style, you can use a training split in a way that suits your needs. For traditional bodybuilding splits, you may see training structures with specific body parts on each day. However, more strength and conditioning focussed programs may centre around push, pull or lower exercises on specific days. Combining a back and shoulder workout is also equally justifiable if you have goals to build strength and muscle mass in those areas. As long as the training split is realistic and manageable for you, suits your fitness abilities and facilitates progressive overload in order to reach your goals, it should give you the results you want.

Top 10 Back and Shoulders Workouts

Here are 10 of MH's back and shoulders workouts for you to try:

• This Home Workout Will Build Boulder Shoulders and a Barn Door Back in Lockdown
• Build Your Back, Shoulders, Legs and Core with Just One Move
• Add Serious Size To Your Back and Shoulders With Landmine Training
• Arnold Schwarzenegger Explains How to Supersize Your Chest, Back & Shoulders with 'Myo-Reps'
• How to Get the V-shape, Fast
• This 3-Move Barbell Workout Hits Your Legs, Back, Shoulders and Abs
• Supersize Your Shoulders With Our Four Week Plan
• Hit Your Back, Chest & Shoulders with One Set of Dumbbells
• Arnold Schwarzenegger Shares an Advanced Chest & Back Workout from His Bodybuilding Days
• The 10-Min Kettlebell Shoulder Workout For Brawn and Brains

Try Our Ultimate Back & Shoulders Workout