Back Workout Routine
Warm-Up (5-10 minutes)
- Light cardio (e.g., jogging, rowing, or cycling)
- Dynamic stretches (arm circles, torso twists)
Main Workout
- Pull-Ups (or Assisted Pull-Ups)
- 4 sets of 8-12 reps
- Focus on full range of motion and controlled movements.
- 4 sets of 6-8 reps
- Keep your back straight and engage your core throughout the lift.
- 4 sets of 8-12 reps
- Maintain a slight bend in your knees and avoid rounding your back.
- 4 sets of 10-12 reps
- Use a wide grip and focus on pulling with your lats rather than your arms.
- 3 sets of 10-12 reps per arm
- Keep your back flat and pull the dumbbell towards your waist.
- 3 sets of 10-12 reps
- Squeeze your shoulder blades together at the end of each rep.
- Face Pulls (for rear delts and traps)
- 3 sets of 12-15 reps
- Use a cable machine with a rope attachment and focus on controlled movement.
Finisher (Optional)
- Superman Holds
- 3 sets of 20-30 seconds
- Lie face down and lift your arms, chest, and legs off the ground.
Cool Down (5-10 minutes)
- Static stretches for the back, shoulders, and hamstrings.
- Foam rolling for muscle recovery.
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