Here's a back routine to help you gain strength as well as mass. The routine is fairly simple, but by no means easy.
Pull Ups
3 sets of 6 - 10 reps
Functioning as a warm up pull ups are a great way for stretching out, and getting in a big lifting mood is some body weight work. Try starting off your next back day with these pull up variations. You will complete out on set of each variation on this routine.
Wide Hammer Grip Pull ups
Tip : For added strength and confidence visualize doing a lat pull down while going through the movement of this pull up.
Under hand Shoulder width pull ups
Tip : It doesn't always have to be curls. The under hand pull up can also double as a great way to hit your biceps during a routine.
Over hand shoulder width pull ups
Tip : Remember, go slow and avoid using momentum. Swinging and cheating only hurts your game.
Lat Pull Downs : Grow your wings!
4 sets of 10-15 reps
Keep the weight heavy, aim for around your body weight if not higher. Remember to keep the bar in front of you as to keep your shoulder safe. Take them slow and concentrate on the contractions of the muscles in your back. Feel the stretch on the way up to maximize benefits.
Seated Rows : Just keep growing!
4 sets of 8-15 reps
Go heavy on these as well. Slow concentrated reps, focus on the weight and getting the most out of each rep. This lift will help you
Tips on proper form :
The seated rows are different than the rows done on the cardio machines.
Your back should not have a drastic movement on this routine.
Keep your arms slightly bent but make sure the contraction from the lift is done with your back muscles - not your biceps and triceps.
Your arms should be moving around 6-10 inches on each reps.
Bent Over Dumbbell Rows : Finish Strong!
3 sets of 8-12 reps
Keep your weight to a moderate to high level on this routine. Make sure your form is correct and that you are doing solid efforts on each rep.
Not tapping out yet?
Feel free to add on your traps and abs to this routine. For great advice on getting monster traps or killer abs check out our Routines section below!
