Gym Back Workout for Intermediate
A gym back workout for intermediate that you can do in a commercial gym. 6 exercises, about 47 minutes, targeting lats, lower back, traps, upper & mid back.
| Level | Intermediate |
| Equipment | Gym |
| Time | About 47 minutes |
| Muscles | Lats, Lower Back, Traps, Upper & Mid Back |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Shotgun Row | 4 × 8–12 |
| 2. Incline Bench Pull | 4 × 8–12 |
| 3. One Arm Lat Pulldown | 4 × 8–12 / side |
| 4. Barbell Deadlift | 4 × 8–12 |
| 5. Barbell Shrug | 4 × 8–12 |
| 6. Bent-Arm Barbell Pullover | 4 × 8–12 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Shotgun Row
Attach a single handle to a low cable. After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
2. Incline Bench Pull
Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees. Let the arms hang to your sides fully extended as they point to the floor.
3. One Arm Lat Pulldown
Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
4. Barbell Deadlift
Stand in front of a loaded barbell. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
5. Barbell Shrug
Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
6. Bent-Arm Barbell Pullover
Lie on a flat bench with a barbell using a shoulder grip width. Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
Weekly plans that use this workout
More workouts like this
Gear for this workout
Gym duffel bagShoe compartment and space for everything.See it on Amazon →
Gym glovesBetter grip and fewer calluses.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.