Everybody likes the flared tapered lats. And a big back makes the difference between a hunk and a chump. So here's a back workout to give you the big back you've always wanted to have!
Okay so start off doing wide grip pull-ups, do 3-4 sets of as many as you can do. Then go to the lat pull down machine and do three sets with moderate weight, not heavy. Focus on form and get your blood flowing to your back, for a nice strong pump! Next up is my favorite, bent over rows. Go heavy and do 4 sets, but don't ware yourself out in the first two! Don't forget to squeeze your lats together at the top of every rep. Now onto the next lift, seated cable rows. Go heavy on this lift to, and perform three to four sets.
So on paper it looks like this:
Wide grip pull-ups: 3-4 x as many reps possible (alternatively you can work up to 50 total reps)
Lat pulldowns: 3 x 8-12 @ a moderate weight form
Bent over rows: 4 x 6-10 @ a heavy weight!
Seated cable rows: 3 x 6-10 @ a heavy weight
DO NOT forget to use proper form, without it you can either get hurt or see very little results. Try to only cheat on your last one or two reps. When doing bent over rows pretend your arms are two hooks, and imagine your back doing the lift. Squeeze hard at the top of every rep!
Also: you can throw in deadlifts, but I'll typically do those later in the week on a leg day. And also people like to do shrugs on back day, which is completely fine! But I personally do those when I do shoulders.
No comments:
Post a Comment