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Back (1 day per week)Created by Dan4UCF
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Workout Programs → Back (1 day per week)
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Summary
1 Workout / 7 Exercises
0% Cardio / 100% Strength Training
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Workout Program Description
Part of a 5 day split exercise program: Day 1: Chest Day 2: Shoulders Day 3: Legs Day 4: Back Day 5: Arms (Biceps / Triceps) Abs and Cardio should be done according to your needs throughout the week.
Workouts
BACK
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Pullups 2 sets: 10 reps, 10 reps Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ... |
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Lat Pulldowns - Wide-Grip 2 sets: 10 reps, 10 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Lat Pulldowns - Close-Grip 2 sets: 10 reps, 10 reps Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until i... |
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Seated Cable Rows 3 sets: 10 reps, 10 reps, 10 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
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Straight-Arm Pulldown 3 sets: 10 reps, 10 reps, 10 reps Stand in front of a lat pulldown bar with your arms outstretched towards the bar. Place your palms flat on the bar and pull it down to shoulder level. Keeping your elbows slightly bent and your wrists... |
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Back Extensions 2 sets: 15 reps, 15 reps Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo... |
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Stiff-Legged Barbell Deadlift 2 sets: 10 reps, 10 reps Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floo... |
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