Probably my favorite muscle group to work is my back! There's so much to do and so many options that it never gets boring. Plus when you sculpt and taper your back, esp the lower back, it gives the optical illusion of a smaller waist and rounder rump! (note the picture to the right) My fave moves for that are Underhanded barbell rows and hip extensions on the Roman chair, both listed in the work out I did today. I always make sure and go to the gym for back day because I lift pretty heavy, but for a person just starting out, many of these moves could be done at home with lighter weights.
Seated close grip cable rows
warm up set 70 lbs X 20 reps
Then increase to 90 lbs 4 sets of 8 with 1 min rest in between sets
Floor Seated lat pull down warm up set 120 lbs X 15 reps
then to 140 lbs X 8 reps X 4 sets
Underhanded barbell rows warm up set 65 lbs X 20 reps
then to 95 lbs X 8 reps X 4 sets
Burn out set 45 lbs X 30 reps
Dumbbell pull over / db single row super set.
Pull over 40 lbs X 8 reps followed immediately by single arm dumbbell row 35 lbs X 8 reps each arm
1 min rest in between sets X 4 sets
High row 90 lbs X 8 reps X 4 sets
1 min rest in between sets
Roman chair hip extensions with 10 lbs db X 12 reps X 4 sets
Do these slow and controlled, no rocking
Isolated lat pull down machine 70 lbs X 8 reps X 4 sets
1 min rest in between
(I Dropped to 60 lbs in the last 2 sets because I was using my biceps more than my lats because the weight was too heavy as muscles were fatigued. If you aren't feeling the weight in the muscle that you're trying to work, either go down or up in weight until you feel the right contraction.)
Probably my favorite muscle group to work is my back! There's so much to do and so many options that it never gets boring. Plus when you sculpt and taper your back, esp the lower back, it gives the optical illusion of a smaller waist and rounder rump! (note the picture to the right) My fave moves for that are Underhanded barbell rows and hip extensions on the Roman chair, both listed in the work out I did today. I always make sure and go to the gym for back day because I lift pretty heavy, but for a person just starting out, many of these moves could be done at home with lighter weights. warm up set 70 lbs X 20 reps
Then increase to 90 lbs 4 sets of 8 with 1 min rest in between sets
then to 140 lbs X 8 reps X 4 sets
then to 95 lbs X 8 reps X 4 sets
Burn out set 45 lbs X 30 reps
Pull over 40 lbs X 8 reps followed immediately by single arm dumbbell row 35 lbs X 8 reps each arm
1 min rest in between sets X 4 sets
1 min rest in between sets
Do these slow and controlled, no rocking
1 min rest in between
(I Dropped to 60 lbs in the last 2 sets because I was using my biceps more than my lats because the weight was too heavy as muscles were fatigued. If you aren't feeling the weight in the muscle that you're trying to work, either go down or up in weight until you feel the right contraction.)
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