Swipe for today’s back workout! ➡️➡️
Here’s one of my staple back workouts. All of these movements are by far my FAVORITES, it’s also very well balanced. These exercises will build you both width AND thickness, all in one workout! 💪 Swipe through, save it and give it a try! Let me know in the comments what you think!!
1️⃣-Assisted pull-ups 5x15,12,10,10,10
(Keep the focus on your trap and lat muscles, pause at the top each rep throughout each set! If you’re feeling it too much in your biceps and shoulders, you’re doing it wrong! This is a back warmup workout, so focus on the contraction not the weight!
2️⃣-T-Bar rows 5x12,10,8,8,8
(Use a little bit heavier weight here, also pause at the top of the movement for each rep in the set until you can’t do anymore, then pump out the rest until you finish the set.)
3️⃣-Cable rows 5x20,15,12,12,12
(Same as t-bar rows, pause at the top for 1 second. Use lighter weight here, focus on the contraction.)
4️⃣-Bent-over BB rows 5x15,12,10,10,10
(Focus mostly on scapular protraction and retraction here.)
5️⃣-Cable rope pullovers 4x15,15,15,15
(Main focus here is a big stretch at the top of the rep, and a contraction at the bottom on the lats, use a lighter weight here.)