Rack Pulls - 4-5 sets of 6 reps
Pullups - 4 sets of 8-10 reps
Lat Pulldowns - 4 sets of 10-12 reps
Rack Pulls: This is the best exercise for your back workout to add THICKNESS and mass to your overall back. Having the bar above your knees puts all the emphasis on your back muscles and engages and builds the trapezius muscles. It is important to utilise heavier weights and lesser reps in this exercise.
Pullups: This exercise is usually seen as a high rep bodyweight exercise, however, utilizing additional weight as in a weighted chinup or pullup can become a powerful compound exercise that enhances a lot of back strength, size, and overall muscle gains.
When you perform the pullup, many will look at it as a high rep bodyweight exercise only. They o
to mix up chins and pullups along with a foundational strength exercise for the back
We also have an opportunity to introduce some straight arm pushdowns
No perfect back workout would be complete without some additional focused tension towards the lats. This allows you to develop that mind muscle connection that is important for maximizing hypertrophy of the back.
When you put this together in the format as I’m suggesting here, you not only now hit the back through its full range of motion but you hit every function of the this multi muscle group posterior chain as well. The supersets and ladders allow for an intensification of the workout to ensure that you are creating enough overload to spark growth in these muscles.