WIKI4SPORT

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Workout routine for...
	Back

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:

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) 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

 

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