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Mass-Building Back Workout
I feel it is
important to "hit" your back from a variety of angles and to train
it very heavy. Another big factor in back training is to isolate
your back and take the arms (biceps) out of play as much as possible.
This is done by using weights that are heavy, yet manageable and by squeezing
or contracting your back on every single rep - not just throwing the weight
back with momentum generated by your whole body. With all this in
mind, here is a great sample mass-building back workout.
Choose one
exercise from each group per workout. Vary it as much as possible
from workout to workout. As always, make sure you are warmed up
properly before beginning any workout.
| Group 1: |
Deadlifts
Bent Over Rows |
4 x 3
4 x 6 |
| Group 2: |
T-Bar Rows
Cable Rows
1-Arm Dumbbell Rows |
4 x 8
4 x 8
4 x 8 |
| Group 3: |
Pulldowns to Front
Pulldowns to Rear
Chin Ups |
4 x 12
4 x 10
4 x 8 |
Try this workout and you will
be on the road to a bigger back.
Note: Before embarking on any
nutrition, supplementation, and/or training program, consult with your physician
or other licensed health-care professional.
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