Back Day Burn Out
Many of us are so focused on what’s in front of us; we forget that there is a whole world of potential gains just behind us. It is just as important to work out your back as it is to work out your chest, arms, and legs.
Working out your back does more than just enhance your aesthetic appearance; it also helps improve your posture and boosts your strength for other lifts – such as the bench press.
Since working out your back also incorporates many of your arms muscles, your front also gets to reap the rewards too, even though most of the focus is on your back.
So if you’re yearning for that nice V-shaped back, here is a great routine which includes some of our favorite back exercises that will help you achieve that, coveted, perfect V-shape.
Renegade Row – 15 Reps
Dumbbell Single Arm Rows – 12 Reps per Arm
1. Grab a pair of light dumbbells and about as much space as you would need to perform pushups.
2. Get in a plank position with your feet spread wide, gripping the dumbbells with your palms facing parallel to each other.
3. Use your lats to row one of the dumbbells to chest height, then return the weight to the ground, keeping the rest of your body balanced in its position.
4. Perform a pushup, maintaining spinal alignment, and repeat the motion with the opposite arm.
Dumbbell Single Arm Rows
1. Mount the bench with your weight on your opposite knee and hand, planting the same side leg on the ground.
2. Bend at the hips, and keep your back straight, picking up the dumbbell with your work hand and allowing it to hang straight down from your shoulder.
3. Pull the dumbbell up to the side of your torso without rotating your shoulders or losing your balance. Pause for a count at the top before lowering the weight to the starting position.
Perform 15 reps of the renegade row followed by 12 reps (per arm) of dumbbell single arm rows, with 10-15 seconds of rest in between. Perform a total of 3 sets.
Wide-Grip Pull Ups – 15 Reps
Lateral Pull Downs – 15 Reps
Wide-Grip Pull Ups
1. Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart.
2. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar.
3. Lower under control back to the start position.
Lateral Pull Downs
1. Kneel in front of the cable machine and face away.
2. Grab the bar with your palms facing away from you, shoulder-width apart.
3. Lean back slightly and push your chest out.
4. Pull the bar down to your chest, then return slowly to the start position. Your torso should remain still throughout.
Perform 15 Wide-Grip Pull-ups followed by Lateral Pull Downs, with about 10-15 seconds of rest between each set. Perform 3 sets in total.
Inverted Rows – 12 Reps
Barbell Bent Over Row – 12 Reps
1. Set up a bar in a rack at waist height. Grab it with a wider than shoulder-width overhand grip and hang underneath.
2. Position yourself with heels out in front of you and arms fully extended. Your body should be straight from shoulders to ankles.
3. Flex at the elbows to pull your chest up to the bar. Lower yourself back to the start position under control.
Barbell Bent Over Row
1. Head to a flat bench and place your right hand against it under your shoulder, keeping your arm straight. Rest your right knee on the bench and step your other leg out to the side.
2. With your free hand grab a dumbbell off the floor and row it up to your side until your upper arm is parallel with the floor.
3. Lower slowly back to the floor and repeat.
Perform 4 sets of 12 reps of each exercise, with only 10-15 seconds of rest between sets.
Standing T-bar Row – 12 Reps
Push Ups with Plate – 12 Reps
Standing T-bar Row
1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
2. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
3. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
4. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
5. After a brief pause, return to the starting position.
Push Ups with Plate
1. Place a plate (25 lb/45lb) on your back.
2. Get down on all fours, placing your hands slightly wider than your shoulders.
3. Straighten your arms and legs.
4. Lower your body until your chest nearly touches the floor.
5. Pause, then push yourself back up.
Perform 3 sets of 12 reps of each exercise, with only 10-15 seconds of rest between sets.
Close-Grip Pull Downs – 12 Reps
Wide-Grip Seated Cable Row – 12 Reps
Close-Grip Pull Downs
1. Attach a triangle handle to the high pulley of a lat-pull down station.
2. Grab the handles with your palms facing each other and position yourself on the seat with your knees under the pads.
3. Start with your arms straight and torso either vertical or leaning back slightly.
4. Pull the handle to your chest, while pushing your chest out to meet it. Don’t lean back any farther.
5. Pause, feel the squeeze in your arms and back, slowly return to the starting position, and repeat.
Wide-Grip Seated Cable Rows
Sit facing the cable row machine and place your feet on the foot rests.
Grasp the long bar with a wider-than-shoulder-width grip and slide your bottom backward until your knees are almost straight. Your torso should be leaning forward and your arms should be fully extended.
Exhale as you slowly lean backward, straighten your back, and pull the bar to your abdomen. Pull your shoulders back and stick out your chest at the top of the movement.
Hold for a count of two.
Inhale as you slowly lean forward and return the bar to the starting position, with your arms fully extended and your lower back bent forward.
And there you have it! An intense, back-burning workout! Try this on your next back day and let us know what you think! Good luck!