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SUBMIT a WORKOUT ◄ Do you have a back workout plan to share?.. take a few minutes to submit it!
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Back Workout Summary
Difficulty Level: Beginner to Intermediate
Target / Goal: Home Back Training
Recommended Days per Week: 1-2
Date Submitted: February 11, 2009
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Workout Submitted By
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FLEX_MAN89
fitFLEX workouts: 4
Age: 24
Gender: Male
Experience: 6+ years
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Workout Description
Like my other plans, I try to keep it as simple as possible. Not all of us have the luxury or time
to make it to the gym 4-5 days a week. But that's fine, because there are many effective workouts we can do from
the comfort of our homes. This back home training plan contains all the exercises you require to get complete
back workout. If you don't have set of basic dumbbells at home, use similar household items such as a milk jug
or canned food. As always, use proper, slow, controlled range of motion in each exercise focusing on your back
muscles with each repetition. Stick with it and watch the your progress from week to week.
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| Exercise |
Sets |
Reps |
| Pull-ups (optional if available!) |
3 |
as many as possible |
| Description: If you have a bar you can do chin-ups on
at your home, that is safe and secure then do underhand chin-ups. For more of an intermediate movement, perform wide-grip
chin-ups. Be sure to always chinup to your chest, keeping your head behind the bar not infront of it. If these are having
difficulty with this exercise, then have someone stand behind you holding your feet (cross your ankles) which actually helps
dramatically. If you have no bar or chin-up area in the house, skip this exercise. |
| One-arm dumbbell rows |
5 |
10-12 each arm |
| Description: This is an excellent exercise to target
the back muscle. This can be done with a chair or a sturdy coffee table. Place one leg up on the table with your knee resting
on it and the arm from the same side leaning on it. Your back flat and head looking forward. Your other legs is straight with
your foot firmly on the floor and the other arm on the same side holding a dumbbell or household item such as a can or milk jug,
etc. Key is to keep the entire stationary except for your arm holding the weight which will pull up the weight up keeping your
arm close by your side. Once your shoulder and elbow make a straight parallel line to the floor, contract your back muscle, then
release back down to a fully extended position. Repeat on each arm. |
| Bent over rows |
5 |
10-12 |
| Description: For this exercise, you can either use dumbbells
or a barbell if available (or similar household equivalents). Stand with feet flat on the ground, with your back flat and try to
make it parallel to the floor, or with a slight angle higher. With your arms fully extended by your side holding the weight, bring the
weight up to your abdomen area, keeping your arms/elbows close to your sides, really contracting your back muscles at the top of the
movement. If you are using a barbell or equivalent, use an underhand grip. If you are using dumbbells or equivalent, hold the weights
with your palms facing in towards your body. |
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fitFLEX Workouts - Complete Home Back Workout with Exercises
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