Ultimate Gym Back Workout: Master Your Strength
Vložit
- 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.
Hashtags
1. #BackWorkout
2. #StrengthTraining
3. #GymRoutine
4. #BackDay
5. #FitnessGoals
6. #MuscleBuilding
7. #WorkoutMotivation
8. #LiftHeavy
9. #StrongBack
10. #GymLife