Quote (abcboyz @ Nov 13 2011 07:39pm)
can you create a width and mass program for back?
certainly.
Assuming that you are training back ONCE per week, here is the back day I recommend.
Perform all exercises in the ORDER I give them for optimal gains.
Deadlifts (wide grip) - 5 sets of 5 reps @ 85% of 1RM (you will try to go up 5 lbs per week on this while maintaining the same sets/reps scheme)
Lat Pulldowns (wide grip) - 5 sets of 15/12/10/8/6 reps, going up in weight while going down in reps. Make sure to command each rep and let it up slowly rather than just letting the cable fly back up and yank it down.
Bent Over Barbell Rows (wide grip) - 5 sets of 15/12/10/8/6 reps, going up in weight while going down in reps. Make sure to command each rep and let it down slowly.
Bent Over Dumbbell Lateral Raises (usually for rear delt, but I like to train these with back for width) - 5 sets of FAILURE with weight going up each time starting around 20 rep mark for fail and working down to around the 8-10 rep mark to fail.
Cable Rows (wide grip) - 5 sets of 5 reps @ 85% of 1RM (you will try to go up 5 lbs per week on this while maintaining the same sets/reps scheme)
Weighted Pull-Ups - 3 sets of maximum weight for 5 reps (good form!! no swinging!!)
Dumbbell Lawnmower Rows - 3 sets of each arm for 8-12 reps of moderately heavy weight, going up each set. You will try to keep the form PRISTINE on this exercise.
T-Bar Rows - 3 sets of 8-12 reps of moderately heavy weight, going up each set.
Normally I would suggest some lower back hyperextensions, but for overall width, it is NOT required.