Killer back workout

Author: Timko Ilya - master of the whole project and fitness trainer.
2016-07-24

The back contains a lot of muscles, and there are probably more exercises for the back than for any other muscle group. Additionally, good development of the back gives us good posture. In general, I present to your attention the following article from the series of killer workouts.

There are two versions: "male" and "female." However, this division is quite conditional. That is, those who cannot do pull-ups and do not have a gravitron in their gym can choose the "female" option, regardless of their gender. And if you are a girl who has a gravitron and enjoys using it, you can choose the "male" option.

This workout can be repeated no more than once a week, as it heavily loads the back. Furthermore, it is not suitable for beginners and those who are losing weight, as the goal of the workout is to increase back muscles.

The focus of these workouts is on the latissimus dorsi, rear deltoids, trapezius, and generally the entire upper back. As you can see, some exercises are performed separately, while others are done as supersets (2 exercises under one number).

The rest time between supersets is 3 minutes. For those who are not aware, what a superset is – let me explain. You perform one set of narrow-grip lat pulldowns and immediately, without resting, do one set of seated cable rows. Then rest for 3 minutes. Repeat this process until you complete 3 such paired sets. After that, you move on to the next pair of exercises.

For pull-ups, if it feels easy, use additional weight. After such a workout, it’s recommended to stretch the back muscles. This workout is especially suitable for those with scoliosis or narrow shoulders. In general, you can never have too strong a back. If you have any questions left unanswered, feel free to ask in the comments. Good luck!

If anyone thinks my workouts are too monotonous, the "alternatives" button is there for you. I genuinely use only half of the 200 exercises available in my training sessions. This is simply because they are the most effective for the majority of people.