workout for back day

Workout Routine

 

1. Pull-Ups (or Assisted Pull-Ups)

2. 
   
   
   • Sets: 3
   • Reps: 8-12
   • Tips: Use a shoulder-width grip and focus on squeezing your shoulder blades together at the top.

3. Deadlifts

   
   
   
   • Sets: 4
   • Reps: 6-8
   • Tips: Maintain a flat back and drive through your heels to lift the weight.

4. Bent-Over Barbell Rows

   
   
   
   • Sets: 3
   • Reps: 8-12
   • Tips: Keep your back straight and pull the bar towards your lower chest.

5. Lat Pulldowns

   
   
   
   • Sets: 3
   • Reps: 10-15
   • Tips: Use a wide grip and pull the bar down to your upper chest while squeezing your lats.

6. Seated Cable Rows

   
   
   
   • Sets: 3
   • Reps: 10-15
   • Tips: Keep your back straight and pull the handle towards your lower abdomen.

7. Single-Arm Dumbbell Rows

   
   
   
   • Sets: 3 (each arm)
   • Reps: 10-12
   • Tips: Use a bench for support and pull the dumbbell towards your hip.

8. Face Pulls

   
   
   
   • Sets: 3
   • Reps: 12-15
   • Tips: Use a rope attachment on a cable machine, pull towards your face, and keep your elbows high.

9. Hyperextensions (Back Extensions)

   
   
   
   • Sets: 3
   • Reps: 12-15
   • Tips: Focus on using your lower back muscles and avoid hyperextending too far.

Cool Down (5-10 minutes)

• Stretching: Focus on stretching your back muscles, holding each stretch for about 20-30 seconds.
• Foam Rolling: Use a foam roller to release any tension in your back muscles.