Sculpt Your Back: Back Workout
Everyone wants to have a sexy back because it plays an important role in distinguishing your shape and sculpting your body into the perfect hour glass (women) or v-shape (men) that is desired. This workout will focus on giving you that shape as well as build strength.
Please keep in mind that these exercises may not be suitable for everyone as we are all individual to our experience, levels, and goals. Please do not attempt any of these exercises if you have any medical conditions or injuries, unless you have the “okay” from your doctor.
A couple key points about form and technique:
- When preforming a lat pull down, first drop your shoulders and then bring your elbows down, squeezing them towards your spine to really engage your lats
- When preforming a seated row you want to do the same thing, first squeeze your shoulder blades together, opening up your chest, then bring elbows back towards your spine.
- During back exercises use the “suicide” grip (thumb on same side of bar as fingers) to better target your back instead of arms. ***Never use suicide grip when doing deadlifts.***
|1.) Pull Ups (assisted if necessary)||8-12||4||heavy weight, slow and controlled reps|
|2.) Wide Grip Lat Pull Down||3-5||4||heavy weight, slow and controlled reps|
|3.) Bent Over Barbell Row||3-5||3||Elbows Wide at bottom, moderate weight|
|4.) Rope Pull Down||8-12||3||moderate weight|
|5.) Seated Cable Row||8-12||3||lighter weight – still reaching failure for last rep|
|6.) Bent Over Lateral Raise||15-20||3||lighter weight – still reaching failure for last rep|
|7.) Hyper-extensions (with weight)||15-20||3||lighter weight – still reaching failure for last rep|