I LOVE back day. My back is one of my most favorite muscle groups to work. I love how strong your back can be. Your back is a large muscle group and pretty much your stability. If you want a stronger core, build your back. If you want a smaller waist line, yep you guessed it, grow your back.
Many years ago I had lower back problems. 2 things helped, improving my core, and strengthening my back. Your abdominal muscles consists of more than your belly region. Improving back strength helps make your abs stronger.
A great back workout will target your upper back and lower back.
I am working to grow muscle so I work with heavy weights and lower reps. However, you can also do lower weight and more reps to start strengthening your back.
Warm – up – Wide Grip pull-ups (10) assisted
StraightLeg Deadlifts, not only is this a hamstring exercise but it effectively works the back too. Try 3 sets of 10-12.
T-bar – 3 sets of 10 (heavy – you can do it)
Bent over row – 3 sets of 10
Close Grip Seated Pulldown/Wide Grip Seated Pulldown – complete this as a super set (no rest in between sets) 3 sets of 10 – The last set you will feel that back WORK!
High Row – 3 sets of 10
Bicep curls – 3 sets of 10
Cable Rope Curls – 3 sets of 10
Preacher curls – 3 sets of 10
Shoulder Shrugs – 3 sets of 10
Back extension – 3 sets of 10 – hold a weight and this will build extra strength, although just your body weight here will strengthen your lower back.
A workout would not be complete without some core. I like oblique exercises so here are a few.
First I wanted to add a side plank with a single arm row. This works balance, core, and back. I mean 3 for the price of 1. Add a BOSU for an added challenge. Try for 3 sets of 10 on each side without any rest in between.
Here is an oblique crunch. The weight is optional, and don’t worry if you do not feel these right away. You will tomorrow. You want to get both sides so try 10 on your right and then 10 on your left for a total of 3 times.
These exercise will grow your back. A sexy back will grow confidence and strength. Try it out and let me know what you think! Have fun!