Overall today was a great day at the gym for back. Had a great stretch and warmup before my actual workout began. After a quick stretch and spending 5 minutes on a stationary bike, i started my workout.
5 total sets. Reps dropping while weight increases. Starting with 15 reps, 12 reps, 10 reps, 8 reps. Then i threw on 185 lbs and performed 20 slow reps to get my blood pumping and ensure hypertrophy.
Lat Pull-down (Neutral Grip)
4 sets of moderate to heavy weight with reps ranging from 15, 12, 10, 8. Be sure to isolate your scapula at the top as you begin to pull down in order to properly perform the movement. Scapula rotation is crucial here and will provide more strength and stability overall.
Close-Grip Seated Cable Rows
This workout is one of my favorites. Try performing this movement slowly and aim for squeezing your scapulas together as if you are trying to pinch and hold a pencil vertically in between your shoulder blades. Do not cheat yourself here, do not lean forward or backward at any point during this workout. Perform 4 sets with reps ranging from 12, 10, 8, 8.
With this particular workout I tend to go heavy, but as long as you feel blood flowing to your traps then you are doing a sufficient amount of work to stress the muscle. Perform slow movements while squeezing at the top of your shrug. Here i like to bend my arms slightly since it puts more stress on my traps as well as provides more isolation for the given muscle. Here i perform 4 sets with high reps ranging from 25, 20, 15, 15.
Reverse Close Grip Lat Pull-down
Perform this exercise the same way that you would perform the typical lat pulldown workout listed earlier in this post. Only in this workout, focus on your bicep as well. This particular variation of a lat pull-down targets your bicep muscle and is responsible for adding mass to your guns. 4 sets with reps ranging from 12, 10, 10, 8. Squeeze your biceps at the bottom of this movement.
I realize that this may seem like a heavy workload, but consider how big of a muscle group that your back actually is. Back is one of my favorite muscle groups to work out at the gym, especially since it ultimately helps you reach that triangular shape that bodybuilders desire. Any questions regarding workouts or diet plans, email me at firstname.lastname@example.org