Back: 3/8
Alright, what’s up guys! Hope this week is treating you all well. I did mention a couple weeks ago that I want to get back to posting full workouts on my blog so let’s have at it shall we?
Today I trained back which is my second favorite day of the week! I do have a heavy posterior leg day planned tomorrow so I laid off heavy bent over movements and worked more back “width” exercises. This really was a great workout overall and I had an incredible pump throughout my outer/upper lats. I know for some people back is a hard muscle group to “connect” with since it’s behind you when you focus on what you’re doing personally I think it becomes rather easy. Anyway enough of me talking. I know you’re here for the workout so here you go! (Feel free to shoot me a DM or email with any questions)
Warm up:
- Upper body stretches/Band work
- Foam roll
- BW (body weight pull ups) 3X8
The workout:
1)Lat pull down using a supinated grip (Palms facing toward the body) 4 sets 10-12 reps
2)Uni-lateral high row 3 sets 10 reps
3)Seated uni-lateral Close grip row (Both arms working at the same time) 4 sets 10–12 reps
*Slow these down and focus on the squeeze at the bottom of each rep! I also grip the handles lower to target more mid/lower back.
4)Cable lat pullovers using a straight bar attachment
4 sets 12-15 reps
5)Behind the neck wide grip lat pull downs 3 sets 10-12 reps. (The weight should be light enough for you to again squeeze and hold each rep for a brief 1-2 sec. Pause)
6)DB shrugs 3 sets 8-10 reps
(Since our traps are behind us I like working them in on back and shoulder days)
