Friday- Back training

Pre Training

This  is another day where heavy compound movements will be completed. Make suer you're properly recovered from the previous workouts as well as properly hydrated before completing the following exercises. Sometimes if your legs don't fully recover you can complete the back d ay and save deadlifts for Saturday. IF your hamstrings are too sore listen to your body and wait another day.

Training

You will be recruiting your lower leg muscles and your upper body muscles throughout the day today. Be sure to complete shoulder warm ups with the arm circles as previously discussed as well as your lower leg warmup routine that's been discussed in my leg day routine blog.

Friday- Back Day

The first exercise will be deadlifts. Deadlifts are the number 1 overall muscle/ strength/ testosterone boosters out of all lifts. Deadlifts are critical to building a good foundation and good muscle all around. 

Complete one or two warm up sets with a a light to moderate weight utilizing the same exact form you will use for your working sets. After warming up complete 6 sets of 4 reps for deadlifts.

After this move to lat pull downs. Use a m moderate weight here completing 5 sets with around 10-12 reps and a final set of 15+ reps for a burnout. 

Next do seated rows with a close grip accessory. Complete 6 sets of 10-12 reps. Your back is utilized throughout your day every day for almost your whole life. It needs a lot of volume and weigh to grow.

Next do one arm dumbbell rows as heavy as you can go for 5 sets of 8-10 reps.

Next find a t bar row machine and complete 4 sets of 6-8 reps with a  heavy weight. This machine is a rather safe machine as if the weight is too heavy you can just set it down without trying to lift it all the way. I recommend trying to go as heavy as possible for this  reason. 

Another great exercise to implement into your back training  days are weighted pull ups. If you can't do weighted pull ups just stick with body weight pull ups and if you aren't able to do those utilize a resistance band attached to the full top bar and one of your feet to assist you drug pull ups.

Finally complete bent over rows with a  barbell. This exercise does put strain on the lower back so be mindful on your form and the weight you chose. I recommend 5 sets of 8-10 reps.