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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