Back Training program for getting strength and solidity!

This training program is consists of exercises for the back and exercises for strengthening the muscles of the torso (i.e. exercises to strengthen abdominal muscles and muscles of the lower back).

Characteristic of this training program is that each week you will alternately change exercises for strength (most of these exercises should be conducted 5-7 or 4-6 repetitions in series) with the exercises for getting the massive solidity (these exercises should be practiced 8-10, and sometimes 12-14 repetitions in series).

This training program will enable building stronger and larger dorsal muscles and strong and stable torso.
Important and crucial for proper execution of this training program (i.e. for maximum results), is to choose the correct weight.


In the weeks when you do strength training it is necessary to use larger weights (but still when using larger weights, the proper and full execution of exercises is priority number 1) that enable muscle failure in the last series of each exercise with a given number of iterations.

While in the weeks when you make mass building use lighter weights with a greater number of repetitions in the series, here you can also include Super Series to further increase the intensity of your workout.

This training program should last a minimum 4 weeks (if you continue to follow this training program that should last even number of weeks) and can be inserted in the days allocated to exercise for the back.

Strength training – the first and third week

Back exercise no.1 (Deadlift) – you should do 3 sets of this exercise with 4-6 reps in the series. As mentioned above it is necessary to use larger weights, but only if you properly performed this exercise.

The rest between each series should be a maximum of 90 seconds (this applies to all exercises for the back), while the rest between each exercise should not exceed 2-3 minutes.

Back exercise no. 2 (T-Bar Row) – you should do four sets of this exercise with 5-7 repetitions in series.
Back exercise no.3 (Seated Cable Row) – you should do 3 sets of this exercise with 6 repetitions in the series.
Back exercise no. 4 (Front Pull down) – you should do 4 sets the maximum 7 repetition in each series.

Exercise for the muscles of the torso no.1 (Weighted Plank) – you should do 3 sets of this exercise with duration of each batch of 60 seconds.

The rest between each series should be between 1-2 minutes.

Exercise for the muscles of the torso no. 2 (Weighted Crunch) – you should do 3 sets of 6-8 repetitions in the series.

The rest between each series should be a maximum of 90 seconds.
Exercise for the muscles of the torso no.3 (Back-extension) – you should do 3 sets of 6-8 repetitions in the series.

Training for robust – the second and fourth week

Exercise no.1 (Pull-Up) – 4 series are made with minimal repetitions 10 in series. The rest between each series should be a maximum of 90 seconds, while the rest between each exercise of this training should be a maximum of 2-2.5 minutes.
Exercise no.2 (Reverse-Grip Bent-Over Row) – you should do 4 sets of this exercise with 8-10 repetitions in the series. The last two sets of this exercise should represent drop batches where weight loss should be 20% in each subsequent set (number of sets in each of the two drop series should be 3). The rest between two drop series should not exceed 2 minutes.

Exercise no.3 (Reverse Wide-Grip Seated Row) – you should do 4 sets of this exercise with 10-12 reps in the series.

Exercise no.4 (Two-Arm Bent-Over Dumbbell Row exercise as part of the super series Straight-Arm Pull down movement) – you should do a total of 3 such super series where two-arm bent-over dumbbell row is the first exercise and thus make 8- 10 reps, then without resting do 10 repetitions of straight-arm pull down which is the second exercise this super series.

The rest between each super series should be a maximum of 2 minutes. For both exercises will be used medium weight that will allow maximum 8 and 10 repetitions for each exercise in succession.

Exercise for the muscles of the torso no.1 (Machine Crunch) – you should do 3 sets of this exercise with 12-14 reps in the series. Use more resistance when performing this exercise. The rest between each set of this exercise should be a maximum of 60 seconds.

Exercise for the muscles of the torso no.2 (Weighted Back Extension) – you should do 3 sets of this exercise with 10 reps in the series.

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