Back workout for beginner

free workout training program

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ANATOMY..

back workout

A strong back will support everything else you do. From lifting whatever heavy loads that come your way, to standing firm like an oak.

Visually, you might not be able to see your back in the mirror. But to others, a broad back might be the most prominent aspect of your physical impression. Even for those uninitiated to the world of iron, a strong back speaks of strength that was not easily won, but rather toiled for methodically over the years.

In this article, you will learn how to train your back effectively. From back muscle anatomy and growth, to the time-tested exercises that lifters, bodybuilders, and athletes have deployed for decades in pursuit of greater back size and power. And then we’ll put it all together into one effective back workout.

Back Muscle Anatomy

The Secret To Growing A Bigger Back

Anatomy of the back

 

There are about a dozen large muscles on your back. That means, that lumping them all together with the expression “back muscles” isn’t always very accurate.

It is beyond the scope of this article to give you a complete understanding about all the different back muscles and their functions. Instead, the aim of this article is to give you a working knowledge of the back muscles for bodybuilding and athletic purposes

Beginner

1.Lat Pull Downs

lat pull downs beginner back workout

3 sets of 12 reps

2.Pull Ups

best back workout for beginners

3 sets of 10 reps or failure

3.Seated Cable Row

cable row back workout

4 sets of 12 reps

4.Machine Row

machine back workouts

3 sets of 8 reps

5.Single Arm Dumbbell Row

beginner back workouts

4 sets of 12 reps

INTERMEDIATE

WORKOUT NO.1:
1.CLOSE GRIP LAT PULL DOWN: 4 SET OF 15 REPS
2.WEIGHTED PULLUPS : 3 SETS OF 10 REPS
3.BARBELL ROWING + DUMBBELL PULLOVER (SUPERSET) : 3 SET OF 10 REPS EACH
4.CABLE LATS PUSH DOWN : 4 SETS OF 15 REPS
5. DEADLIFT : 4 SETS OF 5-8 REPS (HEAVY)

WORKOUT NO.2:
1.WEIGHTED PULLUPS: 3 SETS OF 12 REPS
2. INCLINE DUMBBELL ROWING : 4 SETS OF 15 REPS
3. MACHINE ROWING : 3 SETS OF 15 REPS
4. SINGLE ARM LAT PULL DOWN : 4 SETS OF 12 REPS
5 . BARBELL PULLOVER : 3 SETS OF 12 REPS

WORKOUT NO.3 :
1. DEADLIFT : 3 SETS OF 10 REPS + 1 DROP SET
2. WIDE GRIP LAT PULL DOWN : 3 SETS OF 15 REPS
3. SINGLE ARM ROWING : 4 SETS OF 12 REPS
4. PULLUPS + CLOSE GRIP LAT PULL DOWN : 3 SETS OF 12 REPS EACH

WORKOUT NO.4 :
1. DEAD LIFT : 2 SETS OF 15 REPS
2. CLOSE GRIP LAT PULL DOWN : 4 SETS OF 12 REPS
3. SINGLE ARM DUMBBELL ROWING : 3 SETS OF 12 REPS
4. MACHINE LAT PULL DOWN : 3 SETS OF 15 REPS
5 . STANDARD PULL UPS : 3 SETS OF FAILURE

free workout training program

ADVANCE

WORKOUT NO .1:
(WARM UP) ROPE PUSH DOWN : 3 SETS OF 10 REPS
1. BENT OVER ROWS : 3 SETS OF 12 REPS + 2 X DROPSETS
2. WIDE GRIP LATS PULL DOWN ( BEHIND BACK ) : 3 SETS OF 15 REPS
3. INCLINE BENCH DUMBBELL ROWING : 4 SETS OF 12 REPS ( HEAVY TO LOW WEIGHT)
4.MACHINE ROWING + DUMBBELL PULL OVERS ( SUPER SET ) : 3 SETS OF 12 REPS
5. BACK EXTENSION : 4 SETS OF 20 REPS

YOU CAN ALSO ADD 2 EXERCISE OF BICEPS IN THE END ......

PURCHASE PREMIUM FOR MORE ..

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