Back, Rhomboids, Latissimus Dorsi Workout

Author Rod FerrisFitness Level BeginnerType Muscle Specific
Days in Plan 3 Days Rest Between Sets:
Duration40 Min per session
Space out your back workouts. Ie. Try this program on Monday, Wednesday and Friday. This is a beginner back workout program so try to focus on form and switching exercises as much as possible.

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
Lat Pulldown Exercise Picture 1. Lat Pulldown
Sets: 3Reps: 12
Notes:Focus on form and pulling wide grip bar down to your chest.
Day 2 - Back
Dumbbell Bent Over Row Exercise Picture 1. Dumbbell Bent Over Row
Sets: 3Reps: 15
Notes:Focus on a weight that is difficult enough to only complete 15 reps
Back Hyper-Extensions Exercise Picture 2. Back Hyper-Extensions
Sets: 3Reps: 20
Notes:Don't ignore your lower back.
Day 3 - Back
Back Extensions Exercise Picture 1. Back Extensions
Sets: 3Reps: 12
Notes:use a dumbbell to make this exercise harder. Do not overextend too much.
Chin-Ups Exercise Picture 2. Chin-Ups
Sets: 3Reps: 12
Notes:You may also use a gravatron machine if the entire bodyweight is too much.

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

Back, Rhomboids, Latissimus Dorsi Basics

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