This workout is for those that want to grow their backs but dont train at conventional gyms or train at home, Suitable for Any level and for both Men and Women (scale down the sets ladies)
Just like the Chest Vid we are using only a Barbell, Dumbbell, Rings/Trx and bodyweight.
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BACK WORKOUT:
(activating your lats stretch)
Resistant band
Kneeling band pull down x 20

Workout 1
Pull ups (ring or bar) x 5 sets
1-2nd set bw x 12 2sec tempo / 1 sec at top
3rd set x bw x 10 x 3 tempo / 1 sec at top
4 – 5th sets with Dip Belt x 8 – 10
(you can do over hand grip pulls thats absolutely fine… stick to what you prefer)

Workout 2
A: Barbell underhand Grip Rows
3 sets x 12reps @ 2 sec eccentric tempo
4th set a dropset of 3 at 12/ 8 / 8 reps
or DB rows
Negatives
(Alt with DB if no Bar)

B: Super set with incline bench trap raise
4sets x 10reps @ 3sec eccentric tempo

Workout 3:
A: Lying bench rows 3sets x 12 @ 3 sec tempo
B: Superset with ring rows 3sets x 12 @ 3-4 sec tempo
(Alt with feet elevated)

Workout 4
Single arm DB rows x 4sets @ 2 sec eccentric tempo
1set – elbows close row
2nd – Elbows out row
3rd – close
4th- wide
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