< strong>Goal: A more sculpted and stronger back
Time: 50 minutes each time
Many people exercise through pull-ups or seated pull-downs Back. Because these two exercises can really effectively exercise the largest muscle group on your back - the latissimus dorsi. This also explains why most people don’t add other movements when exercising their back muscles. Here’s the thing, “biggest” is not “only.” This is like a person who wants to exercise the front muscles of the body, but only wants to exercise the chest muscles but skips the abdominal muscles.
In order to make the back muscles stronger, it is necessary to strengthen the muscles around the latissimus dorsi, especially the rhomboids and trapezius muscles. The trapezius and rhomboids are involved in the movement of the scapula, causing your shoulder joint to turn your arm in all directions. By strengthening these muscles, you can effectively exercise your upper back and back shoulders. Do the training plan we design for you once a week!
Unexpected results you will get
Maximum muscles, broad upper back and overall strength
This exercise works your rear deltoid, rhombus muscles, and trapezius muscles. All of these are upper body muscles that are usually neglected. Strengthening training on these weak areas can create a stronger and more symmetrical body for you.
The pull-ups and seated pull-downs in this set of exercises will be slightly different from the previous standard movements. Before starting each set, you should lower your shoulder blades. This can increase the range of motion of the latissimus dorsi and make it more fully exercised.
Not only does the deadlift sculpt your lower back and tone your hamstrings; it actually works every muscle in your back from top to bottom, strengthening them simultaneously.
Training 1 (First Week)
1. Deadlift
Stand upright behind the barbell. Your heels are directly under the barbell. Bend your knees and grab the barbell (grab it with one hand forward and the other hand backward).Grab) Lift the barbell in front of your legs, keeping your head and back straight. Stand for 20 seconds. Keep the barbell as close to your body as possible. Then slowly return to the original position.
Training plan: Do three consecutive sets for a total of three sets. Rest for 60 seconds between each set. On the premise of completing the action, choose the heaviest barbell you can lift.
2. Pull-ups
Grab the crossbar with your forehand (palms facing forward), with the distance between your hands slightly wider than shoulder width. Straighten your arms and pull your shoulder blades down. Pull your chest to the bar position, pause briefly, and then slowly return to the original position.
Training plan: Repeat 6 to 8 times, and form a set of compound movements with the next movement, that is to say, no rest in between.
3. Goat stand-up
Fix your body on the back exerciser and hook your feet on the tripod. Place the front of your thighs on the mat and clasp your hands behind your head. The upper body is perpendicular to the ground. Slowly raise your torso until your body is in a straight line, then slowly return to the original position.
Training plan: Repeat 6~ 8 times, rest for 60 seconds, and then do two sets of compound movements (combined with pull-ups).
Training 2 (second week)
1. Deadlift
Refer to the description and illustration of this action in Training 1.
Training plan: 5 times per group, a total of three groups. Rest 60 seconds between each set, then select the heaviest barbell you can lift while completing the movement.
2. Reverse press
You can choose to hold a press stand or fix it under a lower horizontal bar. Straighten your legs. The position of the crossbar is 1 meter above the shoulders. Grasp the bar with your forehand, hands shoulder-width apart. Pull your chest to the bar. Pause briefly and slowly return to the original position.
Training plan: Combine it with the next movement (seated pull-down) to form a set of compound movements. Repeat each of the two actions 10 times.
3. Sitting pull-down back muscles
Sit on the seated pull-down back trainer and grasp the bar with your forehand, hands slightly wider than shoulder width. Keep the head backStand straight, pull your shoulder blades down, pull the bar to your chest, and slowly return to the original position.
Training plan: 10 to 12 times. After resting for 60 seconds, repeat two sets of compound movements.
Training Three (Third Week)
1. Scapula Pulldown
Sit on the seat of the high pull training machine, with both hands Raise your head overhead, grab the bar, straighten your arms, and tuck your shoulder blades on both sides. Pull down slowly, pause for a moment, and return to the starting position in a controlled manner.
Training plan: Repeat ten times. No rest in between.
2. Barbell shrug
Stand upright, hold the barbell in your forearm and place it in front of your thighs. With your arms straight, shrug your shoulders so that they are as close to ear height as possible. Pause for a moment and slowly return to your original position. Pay attention to finding your own comfortable weight.
Training plan: Repeat 12 times. No rest in between.
3. Goat Stand Up
Refer to the description and illustration of this action in Training 1.
Training plan: Repeat 12 times, then rest for 90 seconds.
The above three sets of movements (scapula pull-down, barbell shrug, goat push-up) are one round and repeated four times. Rest for 90 seconds after each repetition.
Training Four (Fourth Week)
1. Facial Pull
Facing High PullStand on the training machine, raise your hands above your head, grasp the crossbar, and put your feet on the cushion. Keep your back straight and lean as far back as possible. Pull the bar in front of your nose, slowly straighten your arms, and return to the starting position in a controlled manner.
Training plan: Repeat the first round of exercises 6 times before moving on to the next set of movements, repeat 8 times in the second round of exercises, and repeat 10 times in the third round of exercises.
2. Sitting pull-down back muscles
Refer to the description and illustration of this action in Training 2.
Training plan: Repeat the first round of exercises 8 times before moving on to the next set of actions, repeat 10 times in the second round of exercises, and repeat 12 times in the third round of exercises.
3. Goat Stand Up
Refer to the description and illustration of this action in Training 1.
Training plan: Repeat 10 times, rest for 90 seconds. In the second round of exercises, repeat 12 times, and in the final round of exercises repeat 15 times.