Workout that focused on his back muscles.

The major areas of the back and corresponding exercises are the following:

1. Lattisumus Dorsi -- The Latissumus Dorsi muscles (also known as the Lats) are the largest muscles of the back. They're large, fan-shaped muscles. If you spread your back and touch the outer end of each side, you’re touching your Lats. The function of the lats is to pull the arm down toward the pelvis.
Exercises that target the Latissumus Dorsi: close grip pulldowns, wide grip pulldowns, chin-ups, one arm dumbbell row, seated cable row, stiff arm cable pushdowns.

2. Trapezius -- The Trapezius muscle (also known as the traps) is a long, trapezoid-shaped muscle that runs down the upper section of the spinal cord, originating at the base of the skull and attaching down in the middle to lower back. If you touch the muscle by the sides of the neck, you are touching your traps.

Most people think the traps are part of the shoulder, but technically they are part of the back. The functions of the traps are shrugging up, drawing the shoulder blades together and pulling the shoulder blades down.

Exercises that work the Trapezius: dumbbell shrugs, barbell shrugs and smith machine shrugs.

3. The Erector Spinae -- A group of muscles that support the spinal column, the Erector Spinae include the Longissumus, the Spinalis and Illocostalis. For the most part we're talking about the lower back when we discuss Erector Spinae. The functions of the Erector Spinae group are to extend and support the spine.

Exercises for the Erector Spinae: back extensions, dumbbell or barbell deadlifts.

4. Teres Major -- The Teres Major muscle originates on the outer (lateral) edge of the scapula. The Teres Major muscle (with the help of other muscles) helps stabilize the shoulder joint and move the arm toward the back. This is an overlooked muscle that can actually help create width for the trainer who wants to add muscle.
Exercises for the Teres Major: wide grip chin-ups, wide grip cable pulldowns and wide grip seated cable or machine rows.

5. Rhomboid Muscles -- The Rhomboids (major and minor) originate on the spinal column and attach to the middle area of the scapula. They get their name from their shape. The function of the Rhomboids is to bring the scapula in toward the spinal column, essentially squeezing the shoulder blades together.

Exercises for the Rhomboid Muscles: rear delt raises, seated cable rows, bent over rows,
Whether it’s a sleeveless dress you’ll be wearing, tank top, desire for a "V" taper or just extra strength to pick up your kids and groceries, then focusing on the back muscles is your ticket to success