Head into the weekend with one good, solid back workout using different grips for a range of exercises that will help develop size, detail and strength. This workout is designed to work both the horizontal and vertical planes of the back for development of width and thickness as well.

Wide-grip overhand pull-ups: 5 sets to failure

Overhand-grip T-bar rows: 5×5

Reverse-grip pull-ups: 5 sets to failure. If your sets aren’t at least 5 reps, switch to a lat pulldown machine and lighten the weight.

Wide, neutral-grip seated cable rows: 4×12

One-arm dumbbell rows: 4×8, per arm.

Narrow, neutral-grip lat pulldowns: 3×12.

Shrugs: 5×15.