Back for amplitude and trapezius - WEIGHTS



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Back for amplitude and trapezius
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WEIGHTS
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2017-01-30 15:12:30
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Workout Routine created by WIKI4SPORT



Workout routine for...
Back Trapeze

Workout Routine Name:  Back for amplitude and trapezius


 

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:

  1. Warm up about 4 to 5 minutes simulating light back exercises.
  2. 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)

                    

 

 >> Exercise #2: Lat Pulldown (wide grip), fully raise stretch and lower as much as possible

 

 >> Exercise #3: Rowing low pulley with triangular grip, tilt trunk to stretch arms and allow weight to stretch for you.

 >> Exercise #4: Pullover with dumbbell

 >> Exercise #5: Pullover on high pulley, inclining trunk with short handle

 >> Exercise #6: Shrug with dumbbells

       

 

 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

 



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