Bodybydoug-
http://www.bodybydoug.org
http://www.bodybuildingsolutions101.com
We continue with the third and final installment for back workouts in this series, but there will be other series, I'm sure, down the road.
These are all pretty old school workouts, produced to be done mostly at home, because why-I hate the gym-but enough of my hangups.
Putting on muscle is putting on muscle and just about anything works as long as you mix it up a little and actually do the workouts
. Motivating yourself and taking the time to meditate on what you desire can be as big a challenge as doing the lifting.
But remember studs and studette's you are bodybuilders, and bodybuilders are made up of a different mindset.
The first routine is designed to increase your strength levels and it centered around the barbell deadlift.
Work your way down to a single rep on this lift, pyramiding up the weight on each set.
Striving for incremental strength increases workout to workout.
The second routine is design to move stubborn back muscles into growth by shocking them.
It's design to hit the back from different angles and bring on muscle failure through compound set.
Have fun be safe and grow, grow, grow.
Power through the Lift-
Deadlifts---6 sets@ 12,10,8,6,4, and 1 reps
Bent-Over Barbell Row---4 sets@ 10,8,8, and 6 reps
Reverse Grip Pulldown---3 sets@ 10,8, and 8 reps
Good Morning---3 sets@ 10 reps-caution needs to be taken on your form and watch the amount of weight you use
Switching it Up-
Weighted Pull-Ups---30 reps
One Arm Machine Row---4 sets@ 12 to 15 reps
Bent-Over Reverse Grip Row---4 sets@ 6 to 8 reps
superset with
Close Hammer Grip Pulldown---4 sets@ 12 to 15 reps
Good Morning---3 sets@ 10 reps
Muscle up and order your Protein here!!!!!
http://www.bodybuildingsolutions101.com
BODYBYDOUG-
http://www.bodybydoug.org
http://www.bodybuildingsolutions101.com
Up your Weight-Loss with skinne' order here!!!!!
Three more routines to help with your back development, the first is the circuit that can have you in and out of the weight room in 20 minutes for that fast morning pump.
The second workout will make those muscle pop out of your shirt as this muscle building workout leaves you with definition, in a high rep workout.
And the third muscle building workout is blended to give you a sure foundation of muscle mass.
Switching it up-
Palm Rotation DB Row---4 sets@ 12,12,10, and 10 reps
Seated Cable Row---4 sets@ 12,12,10, and 10 reps
Wide Grip Pulldown---4 sets@ 12,12,10, and 8 reps
Reverse Grip Pulldown---4 sets@ 12,12,10,and 8 reps
Craving the Muscle-
Bent- Over Row---4 sets@ 12 to 15 reps-watch your form and the angle of your back-love doing rows
Wide Grip Pulldown---3 sets@ 12 to15 reps
One Arm Cable Row---3 sets@ 12 reps
Back Extension---3 sets@ 15 reps-can be done with a machine- or you can lock your feet under your weight machine and use your Swiss ball.
Packing on the Meat-
T-Bar Row---4 sets@ 12,10,8,and 8 reps---if your able to lock one end of your weight bar into a firm position you will be able to do this exercise.
Hammer-Strength Row---4 sets@ 10,10,8, and 8 reps-{ sub with heavy One Arm Row }
Pull Up---3 sets@ 10,8, and 6
Cable Seated Row--3 sets@ 10,8 and 6
Muscle up and order your Protein here!!!!!
http://www.bodybuildingsolutions101.com
BODYBYDOUG-
http://www.bodybydoug.org
http://www.bodybuildingsolutions101.com
The title of the blog says it all.
We tend to ignore the parts of us that we cannot see, well in training anyways!
The back contains large muscle groups which when worked properly can consume a lot of calories, making it ideal for muscle growth and weight-loss.
Years ago in my own training I remember standing in front of the bathroom mirror with my shirt off brushing my teeth.
I look and saw two protruding lumps behind my arms, laughing I realized that my lats had become visible, and there was no concern for alarm.
To this day I still attribute that to straight arm lat pull downs.
I'll list for you a couple different routines and you can pick and choose which will work best for you.
Remember safety first-and you are responsible for what you lift.
Extreme Width-
Pull downs--4sets@ 12,10,8,and 8 reps
Standing Pull downs--4sets@ 10 to 12 reps
Wide Grip Seated-- 4 sets@ 10 to 12 reps
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| Lat Pulldown |
Straight Arm Pull downs-- 3sets@ 10 to 12 reps
Extreme Thickness-
Close Grip Pull downs--4 sets@ 12,10,8 and 8 reps
One arm Dumbbell rows--4 sets@ 10, 10, 8, and 8 reps
Seated Cable Row-4 sets@ 10 to 12 reps
Back Extensions--3 sets@ 12 to 15 reps
More routines in day's to come-helping you reach your absolutes in an ever changing world
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| Seated Cable Row- Start |
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| Seated Cable Row-Finish |
http://www.bodybuildingsolutions101.com
