Thirty-year-old MuscleTech brand ambassador Lawrence Ballenger's workouts are known to be absolutely relentless, and his brutal mass-building back regimen is no exception. It's a gauntlet of nine exercises with a set and rep scheme designed to deliver maximum shock, for maximum growth.
"It's so tough that when you're finished, there's no way you'll need to do your back again for another week," chuckles the Chicago-based lifter.
The two-part routine begins with a focus on increasing overall thickness through the lats and mid to upper back, then shifts its focus to improving overall width.
"I always recommend doing it in this order," says the 6-foot, 250-pound Ballenger. "A lot of people don't have a problem getting extra width in their back, but plenty don't have that 3D effect from the side or the rear. Concentrating first on moves that add thickness gives you a fuller appearance."
Check out his step-by-step routine to build a back that's impressive from all angles.
Source: The Workout That Builds A 3D Back
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