For this schedule we will workout 5 days a week, so we will have 2 rest days. First rest day will be after the second workout for the week – the back workout. As other big muscle groups, the workout will start with the toughest to do exercises, so we can use our maximum effort on them.
- First Exercise : Deadlift
For this exercise we need to do a good warm-up, because it can cause serious injuries. As it hits a lot of muscles in the body, you should do a warm-up for the whole body. Pay special attention on your lower back! Always remember to start with light weight, and by putting more weight, drop the reps.
- Second Exercise : Pull ups
Weighted pull up is amazing exercise for your back. You should try to increase the added max weight with every week training for back. Depend on the added weight 4-6 reps will be great.
- Third Exercise : Standing T-bar Row
While doing this exercise focus on the stretch and contraction of the back. If you are more experienced, you can use a little bit of cheat for bigger effect. Be careful with your lower back !
- Fourth Exercise: Close Grip Pulldown
It is not that similar with pull ups, because it increases the time under tension for the lats. As you are a little bit exhausted after the hard exercises, you can do more reps, with not so much weight. 8-10 reps will be perfect.
- Fifth Exercise : Dumbbell Row (single arm)
Depend on how you feel, you can rotate this exercise with the close grip pulldowns. This one focuses more on the lower lats. While you pull up with one hand, you support your body with the other one on the bench. This prevents your lower back from injuries.
- Sixth Exercise: Barbell Shrug
A lot of people do it slow and paused at the highest point, but I will recommend to do it faster, with more weight and a little bit of cheat moves. More weight will stretch your traps realy good. Slow motion will have effect at the beginning, while your traps aren’t so developed, but then, your traps will be lagging.
- Seventh Exercise: Cable lat pushdown
This exercise is perfect for the end of your training. Try with 8-12 reps for 3-5 sets. Cable lat pushdown will build your lats.