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Back Workouts - Advanced Workout Routine #9 For Big Lats
Advanced Back Workout #9
Exercise: Reverse
Grip Bent Over Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Grab a barbell and get in an area where you have
a good amount of room. Bend forward at your waist so that your chest
is leaning forward over your feet. Keep your knees bent and your
feet just beyond shoulder width apart. Grasp the barbell with both
hands, using an underhand grip and having your hands about shoulder
width apart. Start with your arms fully extended, allowing the barbell
hang at about mid-shin level. Next, lift or row the
barbell up and into your stomach area. Return to the start position
and repeat. Be sure to keep your head up and shoulders back throughout
this exercise to keep your back in a firm and stable position.
Exercise: Wide
Grip Pulldowns Behind The Neck
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Position yourself on the lat pulldown machine and
grab the bar with an overhand grip with your hands as wide apart
as possible. Next, simply pull the bar down behind your neck until
it touches the back of you neck. Slowly return the weight to the
start position and repeat.
Exercise: Pullups
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: This is your basic core pullup exercise. Grab a pullup
bar with an overhand grip with your hands just beyond shoulder width
apart. Simply lift your entire body upward as high as you can. Return
to the start position and repeat until failure.
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