We train our back muscles (lower back, lats, rhomboids, upper, middle and lower traps and erector spinae) approximately once a week and dedicate on average 1-1.5 hours for back training. Just as we train shoulders- we tend to exercise to failure or fatigue.
So, going straight into our today’s topic, here’s what our back training often includes:
1. Warmup Wide Grip Chin-Ups 4 sets x to failure
2. Close Grip Chin-ups 4 sets x 8-12 reps 60-90 seconds rest
3. V-Bar Pulldown 4 sets x 8-12 reps 60-90 seconds rest
4. Barbell Rows 6 sets x 8-12 reps 60-90 seconds rest
5. Rack Pull, slowly add weight 120 second rest, no set sets or reps
6. Dumbbell Row 4-6 sets x 8-12 reps
7. Lower Back Hyper Extensions 3-5 sets x 8-12 reps
8. Lat Pulldown 4 sets x 8-12 reps 60-90 seconds rest
Weight, sets and reps may vary depending on mood and energy levels and equipment available.
