1 hour ago
Here’s my typical back workout if anyone is interested. i never do the same workout twice, i like to mix it up, but the idea is to hit it from every angle using different grips, over hand, under and hammer grip.
i’ve been training back three times a week to correct my posture. way too much benching back in the day.
🏋️♀️ rack pulls pyramids, start light work up to one rep max, then drop set back to an empty bar.
🏋️♀️ wide grip over hand pull ups, 3 sets of whatever you can perform.
🏋️♀️lat pull down superset with seated row x4
🏋️♀️under hand bent over rows 3 sets 8-12 reps.
🏋️♀️straight arm pull downs 4 dropsets.
🏋️♀️single arm hammer grip pull downs cables.
🏋️♀️4 sets hyper extensions to failure.
🏋️♀️4 sets light straight leg deadlifts to failure.
i always like to hit hamstrings on back day. i don’t worry too much about sets and rep ranges, i go with how my body feels on the day, but the idea is to tear it up so it will grow back bigger and stronger.