| Author | Rod Ferris | Fitness Level | Beginner | Type | Muscle Specific | | Days in Plan | 3 Days | Rest Between Sets: | |
Duration | 40 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 |
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| Day | 1 - Back |  | 1. Lat Pulldown
| Sets: | 3 | Reps: | 12 | | Notes: | Focus on form and pulling wide grip bar down to your chest. |
| | Day | 2 - Back |  | 1. Dumbbell Bent Over Row
| Sets: | 3 | Reps: | 15 | | Notes: | Focus on a weight that is difficult enough to only complete 15 reps |
|  | 2. Back Hyper-Extensions
| Sets: | 3 | Reps: | 20 | | Notes: | Don't ignore your lower back. |
| | Day | 3 - Back |  | 1. Back Extensions
| Sets: | 3 | Reps: | 12 | | Notes: | use a dumbbell to make this exercise harder. Do not overextend too much. |
|  | 2. Chin-Ups
| Sets: | 3 | Reps: | 12 | | Notes: | You may also use a gravatron machine if the entire bodyweight is too much. |
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Back, Rhomboids, Latissimus Dorsi
Basics | Related Workouts 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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