It's now only 44 days until the show and it's Back Day, (well chest and back day, but I'll get to chest later) I love this session. One of the best muscle groups to train to get that mind muscle connection and really have a good time training.
With back I always start out wide and work my way inside and then back out working from the lats to the rhomboids and the traps and then back out. So that means starting with either lat pull down, or pull ups.
Today it was pull ups. I normally aim for 4 sets of 12-15 reps with these.
My full Back routine:
Full stretching routine - 10 mins
Ab crunches with feet up on exercise ball - 4 sets of 80/80/70/60 reps approx.
Wide grip chins - 4 sets of 12-15 reps
Cable row - 4 sets of 12 reps
Underhand lat pull down - 4-5 sets of 12-15 reps
Barbell shrugs - 5 sets of 12-15 reps
Machine row with hammer grip - 4 sets of 12 reps
Straight arm cable push down - 4 sets of 12 reps
Stretches - 5mins
With back I always start out wide and work my way inside and then back out working from the lats to the rhomboids and the traps and then back out. So that means starting with either lat pull down, or pull ups.
Today it was pull ups. I normally aim for 4 sets of 12-15 reps with these.
My full Back routine:
Full stretching routine - 10 mins
Ab crunches with feet up on exercise ball - 4 sets of 80/80/70/60 reps approx.
Wide grip chins - 4 sets of 12-15 reps
Cable row - 4 sets of 12 reps
Underhand lat pull down - 4-5 sets of 12-15 reps
Barbell shrugs - 5 sets of 12-15 reps
Machine row with hammer grip - 4 sets of 12 reps
Straight arm cable push down - 4 sets of 12 reps
Stretches - 5mins
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