Back Workout

Author Rod Ferris CPT(ACE, YMCA)Fitness Level BeginnerType Muscle Specific
Days in Plan 1 Days Rest Between Sets:
Duration20 Min per session
This is a beginner back workout designed for people just getting into split routines or people wishing to vary their back workout.

Dont forget that you need to take a rest day in between each back workout.

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
Seated Row Exercise Picture 1. Seated Row
Sets: 3Reps: 12
Lat Pulldown Exercise Picture 2. Lat Pulldown
Sets: 3Reps: 12
Bent-over Barbell Rows Exercise Picture 3. Bent-over Barbell Rows
Sets: 3Reps: 12
Notes:These three exercises change the angle of resistance on your lats, rhomboids (back muscles)
Back Hyper-Extensions Exercise Picture 4. Back Hyper-Extensions
Sets: 3Reps: 12
Notes:This is a great finisher for your back workout. These four exercises will give you a varied back routine

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

Back Basics

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