TJ’s Killer Back Workout
Warm up
It’s super important to get some sort of warm up in before you start lifting. It can seem really boring at the time but getting injured because you didn’t warm up properly is going to set you back and stunt your progress.
Warm ups are really down to preference but ideally getting in a couple of minutes of slight cardio such as the rower to get the heart rate up and some activation exercises is perfect, as well as doing some lightweight warm up sets.
Lat pull down 3 sets
-set 1 – 6-8 reps
-set 2 – 8-12 reps
-set 3 – 15 reps
Wide pull ups – 8-12 reps x 3 sets 60-90 seconds rest between sets
The pull up is one of the most effective ways to build a strong back as well as activating your core. Make sure your arms are fully straight at the bottom of the rep and as you go up make sure you squeeze your shoulder blades together to make sure the tension is on your back.
Cable Row (Narrow grip)- 8-12 reps x 3 sets 60-90 seconds rest between sets
Hold the weight on the contraction for 1 second
Dumbbell row 2 sets 15-20 reps
Form tip: keep your back straight, start off with the dumbbells with your arms straight out in front of you and pull them towards your stomach. Keep your elbows tucked in and shoulder blades squeezed together as you pull.
Super Set! Complete one exercise then straight in to the other without rest in between.
10-12 reps each exercise for 3 super sets. Rest for 2 minutes in between each super set
T-Bar Row
Bent over Rear delt fly
Super set! Complete one exercise then straight in to the other without rest in between.
15-20 reps each exercise for 3 super sets. Rest for 2 minutes in between each super set
- A)Barbell row underhand row
- B)Barbell row over hand grip
Make sure to follow TJ on Instagram @chillinwithtj
