41 Years Old and Still Training Like This – My Go-To Back Workout for Size & Strength

At 41, I’m still using the same proven training principles that built my physique in my 20s and carried me through my competition days. All exercises with timestamps are listed below — so you can jump straight into the workout.

In this video, I take you through my go-to back workout — built on fundamentals that still work: heavy compound movements, perfect angles, and intentional training.

💪 Workout Focus:
• Width (lats)
• Thickness (mid-back, traps)
• Lower back strength

If you’re serious about building muscle — and doing it for the long haul — this is the kind of training that delivers.

🔥 Chapters:
0:00 - Introduction
0:27 - Workout Overview
0:48 - Exercise 1: Lat Pulldown
1:34 - Exercise 2: Barbell Row
2:06 - Exercise 3: Seated Cable Row
2:31 - Exercise 4: One Arm Dumbbell Row
2:52 - Exercise 5: Barbell Pullover
3:13 - Exercise 6: Weighted Pull-Ups

📍 Filmed at my private studio in Los Angeles
🎧 Music by Epidemic Sound (licensed)

👇 Comment below: What’s your all-time favorite back exercise?

— Rob Riches

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