TRAINER GUIDED WORKOUT:
PULL Day(Back & Biceps! 💪🏼)
- If you are looking to build a wider, stronger and thicker back, this is a sample workout you can do!
1️⃣ BARBELL ROW(supinated/underhand grip). The Barbell row is an old school staple for building up the larger muscles in the back! I did 4 sets of 8 repetitions to start off my back day. Do NOT use momentum to get the weight up, think of pulling the elbows back as far as you can with minimal help of the legs.
2️⃣PULL UPS(neutral grip) The pull up is great for building width in the lats, as you take them through a full stretch and contraction. I did 3 sets to failure, feel free to sub Lat Pull Downs here for 3x12 if you are unable to perform these.
3️⃣ONE ARM DUMBBELL ROW. This is another old school exercise that is great for building more back thickness. With the added benefit of extra rotation, you can get a nice contraction at the top. I did 4 sets of 10 on each arm.
4️⃣LAT PULLDOWN(wide grip). The wide grip lat pull down emphasizes different muscles in the upper back(like the rhomboids, something I lack). 3 sets of 12 here with a nice squeeze and slow negative.
5️⃣PLANK PULLS. I tied a kettlebell to the end of a battle rope, held a plank and pulled one side at a time! Do 3 rounds on each side to light up the back and your core!
6️⃣BICEP CURLS. The bicep is an elbow flexor, so it gets worked with any pulling movement. I usually finish off my arms with 4 sets of 10 of these, since they’re already getting stimulus earlier in the workout.
Need to hit some goals this year? Come find me @o2fitnessclubs ASHLEY OAKS and let’s get started!!