Getting a big back is only for those who are hungry and for those who are dedicated to bodybuilding. Make no mistake working out back is by far one of the hardest workouts of the week, but it is extremely rewarding. Now get your lifting straps ready and it’s time to lift some heavy weights! Without wasting any time what so ever let’s get straight into the back workout.
Back Workout Stretch #1
For this back workout your lower back is going to be majorly taxed so we need to prepare for this by putting blood in our lower back by performing this stretch to prime your body for the back workout. Sit on the floor and spread your legs. Allow space for your torso and your arms to fall perfectly in between your legs. Do not push yourself here. Just comfortably, stretch your body in a slow and steady pace.
Back Workout Stretch #2 – Foam Roll
Have you ever seen people who are working out back and damage it? Well, that’s exactly what’s going to happen to you if you don’t do this stretch. It is a very simple stretch that probably doesn’t even need any explanation what’s so ever. but since we are so great we will make sure we explain everything for you. Take the foam roller , turn it sideways, and then roll on it!.
Back Workout #1 – Lat Pulldown
The Lat pulldown is the exercise that is going to start off your back workout, the first two sets should be warm-up sets. Focus on the stretch of all your back muscles.These two sets are not focused on the heavy weight, but don’t make them too light. On the two warm up sets don’t focus on the weight or the reps of the set simply focus on the muscles of your back, focus on the flex and the contraction of your back muscles. Then keep the next sets on the week and focus on the heavier weights while still trying to control the negative of the lift as much as possible.
2 Sets Warm Ups
4 Sets 10-12 Reps
Back Workout #2 – Upright Row
This workout is simple and people complicate it too much! Start off by picking up the weighted bar similar to a deadlift, but make sure you are at the top of the lift. Now slowly bend down till your back has a 45 degree angle from the ground, hence the “upright” position. Continue , the workout by simply rowing the weight back and forth for 10-12 reps.
3 Sets: 10-12 Reps
Back Workout #3 – Yates Row
This is the row that is similar to the upright row but the only difference is the hand grip. Instead of keeping your grip in an overhand position keep your hands in an under hand position.
3 Sets of 12-15 Reps
Back Workout #4 – Pendlay Row
Think of this row as the hardest row there is, your back has to be parallel to the floor or basically perpendicular to the ground.The take the bar and pull from the ground to your body. Continue this particular exercise for 3 sets till failure with the heaviest possible weight.
3 Sets Till Failure
Back Workout #5 – Deadlifts
Deadlifts are all about gutting it out and using as much weight as possible without having any break down in your form. Start off with having the bar right above the halfway point of your foot. If there was a point in the middle of your foot, thats where you want the bar too be. Then Bend over but make sure your back is straight in a upright position but make sure your legs are also bent. Then lift with your body keeping your head and shoulders up, without bending your back over.
4 Sets of 5-7 Reps