Working out for me is one of my hobbies aside from school and work. I enjoy the pump and happiness I feel after I finish at the gym. Doing back workouts are probably my favourite muscle group to work on, so I will begin by showing you a couple of my favourite back exercises. For this workout, you will need gym equiptment.
On average, I like to do 4 sets x 12 reps, but I will specify for each exercise. My fitness goals are to gain strength and muscle while maintaining a slim physique. Always remember to warm up before you start working out your muscles. Don’t forget to always drink lots of water while you workout! I’m working on that because sometimes I forget and just carry my bottle around with me haha. Between each set I take a 45 second rest, and between each exercise, usually a minute or two, depending if the gym is busy and if I can get to the next machine/weight fast enough.
1. Warm-Up Whole Body
I like to either do 10 minutes accending in speed on the stair master to get all the blood flowing through my body or 10 minute HIIT sprints on the treadmill, with an incline of 3.5 and sprints of 30 seconds on + 30 seconds off, just jumping off to the side of the treadmill while you rest
2. Warm-Up Specific Muscles (Back)
This can be done with light weights or just body weight. 2 different exercises I suggest would be 10 burpees x 3 or 10lb barbell over-head press x 3
3. Assisted Pull-Ups
Personally, I am unable to do a full pull up by myself, so I am working towards that goal. Instead, I use the pull-up machine with the kneeling pad to put less resistance. Right now I have 55lb of resistance and like to do 4 sets, usually starting with 10 reps, down to 8, 6 then 6 again = 55lb x 10, 55lb x 8, 55lb x 6 & 55lb x 6.
4. Wide-Leg Dead lifts
I still haven’t gotten myself a pair of lifting gloves, but I really need to because this exercise always ends up hurting my hands a bit! Nonetheless, I start off light with usually just the bar (45lb), then proceed to add 10lb on each side = 65lb x 12 reps x 4 sets.
5. Seated Close-Grip Row
This is hands down my favourite exercise and I don’t even know why. It works out most of your back muscles so I feel pretty strong when being able to put my weight up higher than most of my other exercises. 60lb x 12 reps x 4 sets.
6. Lat Pull-Down
I always adjust the machine to have the knee pads as tight and close to my legs as possible – basically, so I can’t even move. I like to think this works best to only use my upper body muscles. 55lb x 12 reps x 2 sets, 55lb x 10 reps x 2 sets.
7. Bent-Over Rows
50lb x 12 reps x 4 sets
8. Lower Back Hyper-Extension
This involves you hooking your feet/shins between two pads, putting your body into a horizontal position with your upper torso hanging. Lean down and up, extending your back with just body weight x 12 reps x 4 sets.
Give yourself 10 min to stretch out any parts of your body that feel tight. Hold each stretch for 30-45 seconds. Really push yourself into the stretch and make it burn! I also recommend foam rolling the following day if you get super sore!
Overall my workouts tend to be around 70 min including warm-up and stretching at the end. Let me know in the comments if anyone tries the workout, and what you thought about it!