Most of you simply DO NOT put enough emphasis on a quality back workout routine, and nothing showcases a complete physique more than a nice back...and legs (;
Aside from physique enhancement, the back plays a pivotal role in the health of your overall joints especially the shoulder. A strong "functional" back allows for a more secure area for your shoulders to function and remain pain free.
Finally a weak back may actually prevent you from seeing improvements in other areas (Performance) because, the back lays the foundation for all other compound lifts. Try deadlifting with an under developed back, try bench press with piss poor trap or upper back development, or squat with a back built like the back of a flat screen.. AINT GONNA HAPPEN.
Building a strong back is the foundation to big gains!
I'll skip the science for today and jump right into the workout:
RTR Big Body: Back Workout
1. Pull-ups
- Sets: 6
- Reps: 8-12
- Rest Time: 90 seconds
Note: The ultimate upper body movement that serves as a muscle builder, strength builder, and prehab tool for the shoulder rotator cuff muscles. The goal is to reach 8-12 strict pull-ups before adding any additional external loads.
2. Chest Supported Row
- Sets: 4
- Reps: 6-8
- Rest Time: 90 seconds
Note: By taking the lower half of the body out of the movement with the stabilization from the bench.. You are able to focus strictly on the rowing movement. Using Dumbbells also allows for the chance to train unilaterally and get creative. Extra Stabilization also allows for...Going Heavy!
3. Lat Pulldown
- Sets: 4
- Reps: 8-12
- Rest Time: 60 seconds
Note: This exercise will build your lats and really allow for fine tuning details, bringing together that V-taper look. Make sure that your hands are wider than shoulder width apart, and avoid too much swaying.
4. Horizontal Row
- Sets: 3
- Reps: 12-15
- Rest Time: 60 sec
Note: Use this movement to get an awesome pump in the midback and biceps, feel the stretch and draw your elbows into your pocket. I suggest the "V" bar grip for this.
5. Cable Pullovers
- Sets: 3
- Reps: 12-15
- Rest Time: 45 sec
Note: Pay attention to body english here.. You can be more upright or add a slight hinge as you might usually see. Just be aware small changes may go a long way when trying to "feel" your back in the intended areas.
6. Back Extension
- Sets: 4
- Reps: 15-20
- Rest Time: 60-75 seconds
Note: If you have a reverse hyper, that would be the best option.. but, if not the usual back extension will do just fine. The back extension will target your lower back muscles, which is most peoples weakness... by doing direct low back work your deadlift and other lifts will drastically increase. Many injuries and dysfunctions occur due to weaknesses in the lower back.
7A. Ez Bar Reverse Grip Narrow
- Sets: 3
- Reps: 12-15
- Rest Time:
7B. Cable Curls
- Sets: 3
- Reps: 8-10 (Heavy)
- Rest Time: 60 seconds
Note: This Bicep Superset is sure to leave you feeling full and juicy ;)
Lock IN.