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Back: Under Construction

on March 5 | in Health & Fitness | by | with No Comments

Alright guys, there is more to a physique than just having a great chest and arms.  Having a strong back looks good and is a power point that you can’t ignore. Eighty percent of the U.S. population has some type of back pain, so a strong core and back are essential to a great quality of life!

 

lat pull-workoutLat Pulldowns

  • 1st set: 20 reps (warm up weight)
  • 2nd set: 20 reps (warm up weight)
  • 3rd set: 15 reps (pick a weight that will challenge you)
  • 4th set: 12 reps go up 20 lbs
  • 5th set: 10 reps go up 20 lbs

Barbell row/chin-ups combo

Barbell row

Immediately followed by chin-ups

  • 1st set: 15 reps (pick a weight that will challenge you)
  • 2nd set: 12 reps go up 20 lbs
  • 3rd set: 10 reps go up 15 lbs
  • 4th set: 8 reps go up 10 lbs

chin up-workoutChin-ups

  • 1st set: 15 reps bodyweight
  • 2nd set: 15 reps bodyweight
  • 3rd set: 12 reps bodyweight
  • 4th set: 10 reps bodyweight

 

Close grip machine row/hyperextension combo

Close grip machine row

machine row-workoutImmediately followed by hyperextension

  • 1st set: 15 reps (pick a weight that will challenge you)
  • 2nd set: 12 reps go up 20 lbs
  • 3rd set: 10 reps go up 20 lbs

Hyperextension

  • 1st set: 20 reps bodyweight
  • 2nd set: 15 reps go up 25 lbs plate
  • 3rd set: 10 reps go up 45 lbs plate

 

                     Nice work!

Finish stretch by hanging from a chin up bar to elongate the back.

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