4 Super-sets to Build a Huge Back :Result Guaranteed !
Hello everyone ,it's been a while since we discussed back routines ,time has come for you to lean four super-sets to build every part of your back .Now, i could lie to you and say that this workout has 100% warranty if you're not satisfied with the result and i would give you my face to slap me back but a proper knowledge of the exercises and a good solid form is crucial to get the desired result ,also good nutrition and healthy sleep .
But as Barbarians do,getting a good damn pump and chasing every single rep until failure ,and this workout will provide you with just that !
Now enough taking let's get that shit done!
Warm ups (20s):
1-Arm circles
2-Slow High knees
3-Slow butt kicker
4-Supine twists
5-Front reach +chest stretch
6-Jog in place
7-Jumping jack
You can do a kickboxing routine to really gets you warmed up :
Kickboxing ,Abs and Back Strength Routine
Back routine :
Group 1:
Exercise One : Bent over reverse flyes [12 to 25 reps,4 to 5 sets]
Set 1:Start with a super light weight (below the 15 lbs )and do up to 20 reps with,contract your upper back when getting from position A to B and maintain straighter lower back as possible ,also control the movement of the dumbbell from position B to A do not let it fall ,you can bend your upper back at the bottom of the movement and let the dumbbells touch and start again.
Set 2,3,4:Increase the weight (between 15 lbs and 30 lbs)and do at least 12 reps .
Set 5:lower the weight and do reps to failure.
Exercise Two :Pull ups [6 to 12 reps,4 to 5 sets, 1 minute rest ][As a super-set to the previous one]
Note:at first do as many reps as you can ,then for every other set decrease the reps with 1 to 2 reps.
Group 2:
Exercise One :Dumbbells rows [12 to 20 reps,4 to 5 sets]
Set one :choose a dumbbell and do 20 reps with ,imagine that you're trying to let the elbows touch behind your back ,contract your lats throughout the movement .
Set 2,3,4:Don't be shy and choose a heavy dumbbell that you can do 12 reps with.
Set 5:Decrease the weight and get to failure with it.
Exercise Two :Neutral Grip pull ups [6 to 12 reps,4 to 5 sets, 1 minute rest ][As a super-set to the previous one]
Note:Do as much reps as you can the first set ,decrease with 1 to 2 reps the next set ,always maintain a number of reps in your mind before doing the set and get to that number even if your last rep is a half rep .
Group 3:
Exercise One:Dumbbells Shrugs [3 to 4 sets,8 to 15 reps]
Set 1:use light weight the first set 15 lbs to 30 lbs and do 20 reps,try feeling the dumbbells from your hands to your traps like you're holding the weight with your traps ,go all the way up full extension then down without loosing up ,always maintain some kind of tension .
Set 2,3:Use heavier weights and do 12 to 17 reps with it .
Exercise Two:Plate raises [super set to the previous exercise]
Note:this exercise focus on the lower and middle trapezius ,as in the previous exercise contract the trap muscles and move the plate from a horizontal positon to a vertical one above the head ,and down without loosing the tension ,feel the weight with your traps ,not with your front delt .
Group 4:
Exercise One:Chin-ups [3 to 4 sets ,6 to 12 reps ,1 min rest]
Exercise Two:Push ups [Super-set to the previous one]
Note:yes push ups can be a great back routine just contract your lats and upper back throughout the whole movement and you'll feel the pump of your life ! ,do as much as you can until failure .
Cool down (30s):
A-Arm cross stretch
B-Toe touch stretch
C-Wide legs forward fold
D-Downward Dog
E-Cobra stretch
F-Child pose
G-Supine twist stretch
H-Butterfly stretch
And it's done ,i hope you liked this quick and effective routine,if you want you can add your own exercises ,but you have to train hard ,be smart and impeccable ,see you next time .Peace.
