Back workout
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| workout for defined back |
Whether you want a well defined back or a thick mighty wide back, the following back exercises will do the job if done correctly with strict form. If you want that V shape with the appearance of a small waist it is important to build a strong wide back.
- Pull ups or chin ups – 3-4 sets of 20-25reps
- Pulldowns to front – 4sets 0f 12/10/8/8reps with increasing weight for development of upper lats.
- Seated cable rows – 4 sets of increasing weights…start of with high reps.
- Bent over barbell row- 4 sets of 12/10/8/6 with heavy weights going up in weights. To help with building size.
- One arm dumbbell row – 4 sets starting with a lot of reps and increasing weight.
- Good morning – 4 sets not to heavy to avoid injury using same weight for all 4 sets, go for high reps to build a strong lower back, hams and glutes.
- Deadlift – excellent whole body workout, go heavy. Also do 3-4 sets going up in weight and decreasing reps. excellent mass builder.
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| Back workout/mirror pic |
