Big Back for Strength and Power

By Suman Roy

	Intermediate (2-3 years)
	71 minutes/day
	Bodybuilding, Build Muscle, Powerbuilding
	Row Cable Machine, Lat Pulldown Bar, Lat Pulldown Cable Machine, Barbell, 1 x Dumbbell, Incline Bench, Pull up bar, Flat Bench Show More

Average Exertion

Average Cardio Intensity

Our Back is one of the most, if not the most, important muscles of our body to perform injury-free daily activities. Well if you are an athlete or someone involved in lifting heavy weights you might already be aware of the importance of a big and strong back for performing heavy compound movements like Squat, Bench Press, Deadlift and Overhead Press. This workout program is made just for that, to build a big and strong back.

NOTE:

1. Always perform some dynamic stretching of all body parts before lifting weights and static stretching post workout completion.

2. Always maintain proper form of all exercises in order to prevent injuries.

3. Maintain a balanced diet and take adequate rest for the best result.

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Description

Day 1

Exercise		Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 60s between rounds
1A.Wide-Grip Seated Cable Row		3-4 rounds	10-12 reps	0s
1B.Lat Pulldown See Exercise Notes		3-4 rounds	10-12 reps	60s
2.Bent Over Barbell Row		5 sets	5 reps	120s
3.Barbell Pendlay Row		3-5 sets	5 reps	120s
4.Dumbbell Incline Lateral Raise		3 sets	10-12 reps	60s
5.Chin-up		3 sets	AMAP reps	90s
6.One-Arm Bent-Over Dumbbell Row		3 sets	10 reps	60s
7.Suitcase Dumbbell Carry		1 set	AMAP reps	60s

Date Created: 12/15/2018, UTC

Last Updated: 12/2/2021, UTC

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