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Back Workout Summary
Difficulty Level: Advanced
Target / Goal: Increase Thickness
Recommended Days per Week: 1
Date Submitted: February 7, 2009
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Workout Submitted By
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JACoB
fitFLEX workouts: 5
Age: 31
Gender: Male
Experience: 15 years
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Workout Description
This plan I use regularly and it's great for adding some real back thickness.
It's is for sure an advanced plan that should be done about once a week. Consists of three basic
exercises that will really focus on getting you the thick and dense back muscles you're looking
for. Focus on proper form and full contraction of the back muscles in every rep, rest between
one to two minutes between sets, no more than that. Warm up properly and stretch as well.
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| Exercise |
Sets |
Reps |
| T-Bar Rows |
4 |
8-10 |
| Description: Before you start
this exercise be sure to be warmed up, a good example is 1-2 light sets of this exercise. With this exercise
it's key to keep your back flat and not arched, avoid injury! Bring the weigh up to your lower abdomen,
hold and squeeze then lower back to right before it touched the floor.. but get a good stretch. Do not
swign or hoist the weight up, use your lat muscles only in a slow and controlled movement. |
| Deadlifts |
4 |
6-8 |
| Description: These are what really
develop your back muscles, especially the lower back thickness. Form is critical in this exercise. Approach
the bar with a wider than shoulder width stance. Squat down and grasp the bar outside of your thighs. Feet
pointing forward, head forward and back straight at all time, lift the bar from the ground using your legs
for the first part of the movement then straighten out with your lower back. Lockout, hold and then return
back to the floor. Repeat. |
| Wide-grip pulldowns |
4 |
8-10 |
| Description: Using a wide-grip pull-down
machine, sit down with your thighs securely under the pads. Take a wide grip and pull down the bar to the top of
your chest. Slightly lean back and raise your chest as you come down, and squeeze the back muscles at the bottom
of the exercise. |
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fitFLEX Workouts - Improved Back Thickness Workout Routine
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