UNCONVENTIONAL BACK STRENGTH ROUTINE :For Stronger and Wider Back

UNCONVENTIONAL BACK STRENGTH ROUTINE :

Hello everyone today i'am bringing you a new type of exercises that you can include in your back workouts ,they're dynamic ,explosive and can burn a massive amount of fat .I've made this workout exclusively to show you how much you need this exercises ,that been said let's do it !

Warm ups Sets:
Group A :
Exercise One :Shoulder pass through [15-17 reps,5 sets]

Super set with:
Exercise Two:Reverse dumbbell fly [12 to 20 reps]:

Start with a super light weight for the first set ,then raise them to heavier weight and lower the reps ,this exercise is for warming up the upper back and the rear delt .

Group B:
Now we get to the serious part ,we have two main exercises ,you can do them as normal sets or as supper sets but you gotta hold tight your abs to not injure your lower back .

Exercise One:Wide Grip Deadlift [12 to 15 reps ,5 to 6 sets]

Start your first set with the bar only to get used to the movement,hold the bar closer to the weight each side ,your elbow should face the direction of the bar ,squeeze your abs and upper back ,and raise the bar to your hips ,while standing mainly on your heels squeeze your gluts and hamstring ,then lower the weight to the ground and repeat the movement .
Note:refer to Bradley Martyn's video :
https://www.youtube.com/watch?v=CWniK4jbaL0

Exercise Two:Dumbbell clean and press [8 to 12 reps ,5 to 6 sets]

In this movement you hold the dumbbell with one hand ,you have three phases ,one is the dumbbell bellow your hips almost to your knees level ,two the dumbbell to your shoulder level ,three above your shoulder level  arms length .Through the movement you focus on pushing the weight with your legs ,that mean there is minimum involvement of your shoulders ,you can almost bounce with your legs to raise the dumbbell to your shoulder then above your head ,your shoulders and arms should only maintain balance of the dumbbell into a vertical position .

Group C:
Exercise One :Pull ups [8 to 10 reps]

There is not much to say about this exercise

Exercise Two:Single Arms Dumbbell Rows [12 to 15 reps,5 to 6 sets]

Pick a pretty heavy weight ,you can do from 12 to 15 reps each side ,you focus on controlling the weight through the movement,first you raise the weight to your hip level while squeezing your lats then slowly letting the weight falling to the ground ,it is best to count 1 up and 2 down .

Exercise Three:Dumbbell Shrug [15 to 20 reps,4 to 5 sets]
It's just lame to show this exercise in picture.
Super set with
Front plate raises [15 to 20 reps]

In this exercise we're working on the back part of your traps ,by all means try to not involve your font delt ,just focus as much as you can on squeezing your traps .


Cool down (30 s):
1-Arm cross stretches
2-Toe touch stretch
3-Quad stretch
4-Wide leg forward fold
5-Downward dog
6-Cobra stretch
7-Child Pose
8-Deep glut stretch
9-Supine twist stretch
10-Neck stretch

And we're done ! i hope you liked this routine as much i did,drink lots of water and eat healthy ,see you next time .Peace.