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Huge Back Workout

Author Rod Ferris CPT (YMCA, ACE)Fitness Level AdvancedType Muscle Specific
Days in Plan 1 Days Rest Between Sets:
Duration40 Min per session
To build a huge back you need to focus on your volume of reps and also your nutrition. Vary your routine every week and try pyramids, giant sets and negatives. Never allow your muscles to adapt.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Back
Deadlift (Bent Leg) Exercise Picture 1. Deadlift (Bent Leg)
Sets: 6Reps: 8
T-Bar Rows Exercise Picture 2. T-Bar Rows
Sets: 4Reps: 8
Seated Row Exercise Picture 3. Seated Row
Sets: 3Reps: 8
Notes:Try your advanced training principle here
Chin-Ups Exercise Picture 4. Chin-Ups
Sets: 3Reps: 12
Notes:Finish your back off with a good set of chinups

With this log you will be able to print off as many sheets as required to track this workout.

Huge Back Basics

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Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.

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