Back workouts give you a super "V" look. The back specialization workout is an intense workout featuring a wide variety of compound exercises. Perform the back specialization workout a max of twice per week until the desired results are met. Use this workout if your back development is lagging behind other muscle groups. A strong back will help protect your low-back and create a strong core.
Purposes
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Latissimus dorsi ("Wing" muscles) strength
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Biceps strength
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Sets
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Reps
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Distance
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Duration
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4
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10,8,6,4
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Tempo
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Intensity (% of Max)
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Weight Load
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Rest Period
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Moderate
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90 sec
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Description
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Start with your hands on the bar slightly wider than shoulder-width, palms facing forward.
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Bending your legs behind you, hang with your arms straight.
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Keeping your chest up at all time, pull yourself up as high as you can.
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Return slowly to the bottom position.
ProTip
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"Pull" the weight with the latissimus dorsi muscles (the "wings")
Mistakes
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Jutting the chin forward or up
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Shrugging the shoulders as you pull up