Great Back Workout!
This is a little workout that will help you to build your back muscles. It’s nothing advanced so you will probably get it really fast. And after a few weeks you will be able to move on to a more advanced workout.
This workout consists of 3 different exercises that will help you to get a wider and stronger back. Each workout will be done in 3 sets with full weights and a warm-up set with lighter weight. You should do this workout 1-2 times a week and it’s very easy to combine with a workout for another muscle group.
This is the exercises that I suggest that you start with, but you can move on to tougher exercises later on. Which order you do the exercises in doesn’t really matter and there for you can choose the order. Although I suggest that you start with the wide grip pull-ups. Let’s get started:
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pull Down | 3 | 10-12 |
| Seated Row | 3 | 10-12 |
| One Arm Dumbell Row | 3 | 10-12 |
The wide grip pull-ups can be a little hard at first and if you feel like it’s impossible to do them, then you can do Lat Pull-downs instead. The one armed dumbbell row is supposed to be done 3x10 per arm so you will do 6 sets. How much weight you want to use is completely up to you.
The most important thing is that you do all reps with a good technique so that you do not injure yourself. When you feel comfortable with the technique and you can easily do the number of reps that you need to do, then it’s time to add more weight. This should be enough to get you started and if you do this consistently then you should see results pretty fast.