Back Day
Lat pulldowns, deadlifts, rows, and pull-ups build a strong back, improving posture, strength, and overall muscle balance. Pair with core stabilization exercises and stretching for optimal results.
A well-rounded back day workout focuses on building strength and definition in the upper, mid, and lower back muscles. Here's a detailed plan:
Lat Pulldown – 4 sets x 10-12 reps
Focuses on the latissimus dorsi, helping to develop a wider, more defined back.
Deadlifts – 4 sets x 8 reps
A compound movement that targets the lower back, glutes, hamstrings, and traps. Key for overall strength and posture.
Barbell Rows – 4 sets x 10 reps
Works the mid-back, focusing on the rhomboids and trapezius muscles.
T-Bar Rows – 3 sets x 10-12 reps
Emphasizes the middle traps and rhomboids for upper back thickness.
Pull-Ups – 4 sets to failure
An essential bodyweight exercise for upper-back strength and endurance.
Face Pulls – 3 sets x 12-15 reps
Targets the rear deltoids and traps, enhancing shoulder stability and posture.
Superman Hold – 3 sets x 30 seconds
Great for strengthening the lower back and improving spinal stability.
Stretching & Mobility – 10-15 minutes
End your session with stretches like the child’s pose, cat-cow, and thoracic extensions to promote flexibility and muscle recovery.
This workout plan balances strength, endurance, and flexibility, ensuring a well-developed, functional back.
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