Whole Back Workout

Do you know all the muscles of your back? We categorize it as the back but there’s a bunch of different muscles working together.  It’s important to train each and more important to know how it works. This workout hits it all in just 40 minutes and is achievable at all fitness levels. This back workout includes deadlifts, hyperextensions, lat pulldowns, and pullups.

Upper back superset  – 3/4 sets

Don’t go more than a week or two without doing pull-ups.  Assisted ones are perfectly fine.  All sizes, shapes and fitness levels approach pulls differently, but the results are dramatic; improved strength and an aesthetic that aligns with just about everyone who goes to the gym. The second exercise in this superset is the Iso lateral pulldown.  By sitting on a standard pulldown machine sideways and using one arm at a time allows for a better stretch.  Ignore anyone telling you you’re sitting in the machine wrong and focus on the results!

Pull ups with bodyweight, rep until failure each set

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Iso lateral lat pulldowns with ascending weight 12, 10, 8 reps

 

Mid back portion superset

Moving on to the middle back. These are staples of every bodybuilder’s workout menu.  I like to call the rows, lawnmower pulls because you mimic the motion of starting a lawnmower.  I also can’t always remember its name. Regular pull ups are great but try these bodyweight pull-ups using the smith machine.

Flat bench dumbbell isolateral Row12, 10, 8

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Mid back pull ups rep until failure


Low Back Superset

The low back is super important. Taking a strong low back with you into your 30s & 40s will say a lot about your health for the rest of your life.  Mobility is the key so don’t slack.  Here we did some hyperextensions to really focus on squeezing the muscle.  Then, if you thought you weren’t going to see deadlifts in this workout you were wrong.  Since we’re near the end of the workout, you’re not going to be able to go heavy. Light weight and great form are the ingredients needed

Hyperextensions with weights until failure.  Special attention put on middle back.

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Modified Deadlifts 12, 10, 8

Stretch well and walk out straighter than you came in. Go Strong Mamas!