Advanced Back Workout – This Back Workout Is All You Need
In my previous article I talked about body weight back exercises. In this advanced back workout, all of these will require equipment, like that found in a gym. You’ll never build a back that’s as big as house without an advanced training exercises. Like every part of your body, if you want it to look it’s best you must train it, hard. There are no exceptions, no hidden rules for a chosen few, it takes hard work. Sure genetics have a large part in how big you are going to get. As I have said all along, our goal here is to help you look the best you can look and still have fun. No rehearsal’s here, one life, better make sure you mix in a lot of fun! For now, get to work on building that V-shaped torso which also build a more prominent chest, improve posture, and get broad shoulders. Here are my five best movements to get a strong and balanced back.
Before doing any exercise, especially something like this Advanced Back Workout, make sure you are physically fit enough to handle. if your not sure, consult a doctor or personal trainer at your gym (you don’t have to hire him, just show hime the workout)
Romain deadlift row
Start standing upright, holding a weighted barbell on your thighs with your arms straight and feet shoulder width apart. Shift your hips back, lowering the barbell to mid-shin with your legs straight and back flat. Lift the barbell up to your chest, bending at your elbows. Return to the upright position, keeping your back flat throughout. That’s one rep. Do three sets, 8 reps each.
Hanging your lower body off a bench with your toes touching the ground. Raise your lower body up until your whole body is straight. Lower your legs to tap the floor and repeat. Hold onto the top of the bench to assist you. Do 3 sets of 8 reps
Hanging from a bar overhead using a wide overhand grip. Pull your body, bending at the elbows until your chin reaches over the bar. Lower back down two are your arms are fully extended. Do 4 sets of 8 reps each.
Bent over row
Bend forward at your waist with your knees slightly bent and your back flat while holding dumbbells with your arms straight and palms facing in. Lift the dumbbells to the sides of your chest. Lower the dumbbells back to a straight arm position, keeping your back flat throughout. Do three sets of eight reps.
Set a barbell in a power rack (or use a Smith machine) at hip height. Lie underneath it and grab bar with hands little more than shoulder-width apart. Your heel bottoms should be on floor. Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your back is fully contracted. Do 5 sets of your maximum. Super set with-
Uni rotational row
We will finish off our advanced back workout with these Uni rotational rows. Remember this is a superset, meaning you go straight from the inverted rows to these. You can then rest 90 seconds before going back to the inverted rows. Do 3 sets of both.
Attach a handle to a cable pulley machine at its lowest position. Kneel on one knee holding a handle in the hand on the same side with your arms straight, you’re back flat. Hold the handle straight into your chest and rotate your upper body up to this side. Lower the handle back to a straight arm position and repeat. Complete all sets on one side before switching to the other side. Do 3 sets of 8 reps each.
How did you like my advanced back workout? Comments are always appreciated!