Workout Routine created by WIKI4SPORT
Workout Routine Name: Back for amplitude (Intense)
Type of routine: Muscle tone / Increase muscle size
Rest time between sets: Muscle tone: 120 seconds (top), Increase muscle size: 90 seconds (top)
Sets: 4
Reps: Muscle tone: 12 to 15 reps, Increase muscle size: 6 to 10 (could be 12 top).
WARM UP:
- Warm up about 4 to 5 minutes simulating light back exercises.
- Perform stretches for back, 5-10 seconds, repeat 3 to 4 times.
WORKOUT ROUTINE:
>> Exercise #1: Pull Ups (Arms open, pronated grip [palms to the front], full range (Lower fully and raise as much as possible) If you get the 10 repetitions (for muscle mass) without getting to fatigue or 12-15 (for muscle tone) put some weight on your feet.
Pronated grip (palms to the front)
>> Exercise #2: Barbell Row (pronated grip [palms to the front])
Pronated grip [palms to the front]
>> Exercise #3: Lat Pulldown (wide grip), fully raise stretch and lower as much as possible
>> Exercise #4: T-Bar Row (Without chest support)
In case of not having T-bar perform:
Barbell row wide grip V
>> Ejercicio #5: One arm Dumbbell Row
>> Ejercicio #6: Pullover with dumbbell
Note(s):
- Always stretch at the end of each exercise (this will help muscle growth and muscle relaxation)
- The breaks between each series are before reaching 90 seconds