Description
Back often gets neglected in the training regime. Perhaps this is because a biceps and chest session is more glamorous. Or perhaps it is because back workouts are downright strenuous. No matter the reason, a beautiful back is a sight to behold and will set you apart from other gym rats. The most well-developed backs stem from years of heavy lifting and incorporating a variety of movements with strategic hand placement.
It would behoove you to devote an entire training session to back. If you do not have this luxury, consider grouping back with biceps as a “pull” day or with triceps and abs.
This plan focuses on developing the latissimus dorsi (lats), the rhomboids, the middle and lower trapezius, and lower back (erector spinae). It has been designed with hypertrophy (size) as the goal. It includes 3-4 sets per movement, 6-15 repetitions per set, and rest between sets of about 60 seconds (more for heavy, advanced lifts). An initial set with lighter weights and higher reps is included as a primer, for mind muscle connection and to get your body acclimated to lifting heavier weights.
Two, alternating workouts are included. Separate exercise routines have been developed for beginners and advanced lifters. Movements can be switched between beginners and advanced for regression or progression. Routine is ideally performed in a gym or fitness center unless your home gym is fully equipped.
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