Back Workout
Added 2023-05-04 12:04:53 +0000 UTC1 - T-Bar Row 4x12-10-8-8
2 - Chest Supported Barbell Row 3x12-10-8
3 - Single Hand Machine Row 3x10-10-8
4 - Single Hand Machine Pulldown 3x 10-8-6
5 - Smith Machine Shrugs 4x12-12-10-10
Workout Parameters:
• Rest between sets: 60"/75"
• Rest between exercises: 2'
• Increase the weight set by set
• Tempo (control the rate at which an exercise is performed)
• Do 1" or more of squeeze in the contraction phase
• Hold the negative at least 2"
Notes/Tips:
• The positive part of any movement is when muscle is
contracted. Negative is when the muscle lengthens
• In back exercises, is very important to NOT stretch
your arms completely. This way you will allow the lats
to support the weight all the time.
• Breath in the negative, breath out in the positive
• You should control weight at all points
