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Back-Thickness Routine:
1. Bent Over Barbell Row
3 sets, 8-10 reps (overhand grip)
3 sets, 8-10 reps (underhand grip)
2. One-Arm Dumbbell Row
4 sets, 8-10 reps (per arm)
3. T-Bar Row with Handle
4 sets, 8-10 reps
4. Barbell Deadlift
5 sets, 8-10 reps
Back Width Routine
1. Wide-Grip Lat Pulldown
Note: Do the first 4 sets with your torso vertical, then lean back at a 45-degree angle to the floor and pull the last 8 reps to your upper chest.
4 sets, 8 reps (plus 8 more reps)
2. Lying T-Bar Row
4 sets, 10 reps (wide grip)
3. Seated Cable Rows
4 sets, 10 reps (use wide grip lat-pulldown-bar attachment)
4. Superset
Straight-Arm Pulldown
4 sets, 12 reps
