Ultimate Gym Back Workout: Master Your Strength

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  • čas přidán 27. 08. 2024
  • Here's a comprehensive back workout to do at the gym:
    Warm-Up
    - *Dynamic Stretching* - 5-10 minutes
    - *Light Cardio* (e.g., rowing machine) - 5 minutes
    Main Workout
    1. *Deadlifts* - 4 sets of 6-8 reps
    - Focus on form to avoid injury. Keep your back straight and lift with your legs.
    2. *Pull-Ups* - 3 sets to failure
    - Use an assisted pull-up machine if needed or add weight for more challenges.
    3. *Bent-Over Barbell Rows* - 4 sets of 8-10 reps
    - Keep your back flat and pull the barbell to your lower ribcage.
    4. *Lat Pulldowns* - 3 sets of 10-12 reps
    - Use a wide grip to target the lats effectively. Pull the bar down to your chest.
    5. *Seated Cable Rows* - 3 sets of 10-12 reps
    - Keep your back straight and pull the handle to your midsection.
    6. *T-Bar Rows* - 3 sets of 8-10 reps
    - Maintain a slight bend in your knees and row the weight to your torso.
    7. *Face Pulls* - 3 sets of 12-15 reps
    - Use a rope attachment and pull towards your face, keeping elbows high.
    Cool Down
    - *Static Stretching* - 5-10 minutes
    - Focus on stretching the back, shoulders, and arms.
    Tips
    - Ensure proper form to avoid injury.
    - Adjust weights to suit your fitness level.
    - Rest 60-90 seconds between sets.
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    4. #BackDay
    5. #FitnessGoals
    6. #MuscleBuilding
    7. #WorkoutMotivation
    8. #LiftHeavy
    9. #StrongBack
    10. #GymLife

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