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Pull · Hypertrophy · 50 min · Intermediate
Back Thickness Day
Rows from every angle for a thicker, denser back — the horizontal-pull partner to the width day.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
5 minutes rowing machine, band pull-aparts, then ramp up the T-bar row.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
T-Bar Row Chest up, drive elbows back — no bouncing. | 4 | 6–10 | 2–3 min |
Chest-Supported Row | 3 | 8–12 | 90 sec |
Seated Cable Row Pause each rep with the handle at your ribs. | 3 | 10–12 | 90 sec |
Face Pull | 3 | 15–20 | 60 sec |
Shrug | 3 | 10–15 | 60 sec |
Back Extension | 3 | 12–15 | 60 sec |
Ready to train?
Find a GymLink partner gym near you and put this workout to work.