Building Back Muscles Workout

Author Rod Ferris CPT(YMCA, ACE)Fitness Level IntermediateType Strength
Days in Plan 1 Days Rest Between Sets:
4:00-5:00 minutes
Duration30 Min per session
This workout plan is designed to build back muscles and to be done in your split routine.

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
Cable Bent-Leg Deadlift Exercise Picture 1. Cable Bent-Leg Deadlift
Sets: 2Reps: 3
Notes:This workout program is focused on increasing back muscular strength.
Close Grip Pulldowns Exercise Picture 2. Close Grip Pulldowns
Sets: 3Reps: 4
Lat Pulldown Exercise Picture 3. Lat Pulldown
Sets: 3Reps: 6
Notes:Go until failure
Machine Back Extensions Exercise Picture 4. Machine Back Extensions
Sets: 3Reps: 12

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

Building Back Muscles Basics

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