Great workout! BACK ATTACK

Back attack!  I love training back and after a week of suffering from a cut to my finger and not being able to train to my full potential in the gym, my back workout was amazing!  I was strong with every movement and felt a great pump afterwards.

I always start back day with wide grip pull ups:  4 sets of 8-12 reps (or failure).  Next I decided on the lat pull down machine by HAMMER STRENGTH…love that machine.  Personal best on that movement: 3 sets of 8-10reps.  I thought about incorporating a Tbar row but the area was being used so I decided to do inverted rows on the smith machine.  I don’t care what anyone says, bodyweight exercises are the bomb, especially when doing negative (eccentric) reps : wide grip 3 sets 10-12reps, overhand grip.  Next up one arm DB rows…getting stronger here too!  It was a bit of a challenge to use my straps and grip with my sore finger but I managed.  My right side is a bit weaker so it’s a challenge anyways : 3 sets 8-10reps.  My next movement is one of my favorite cable moves and that’s the cable row machine.  Pounded out the weight here being careful not to over do it and make sure that only my upper back was working.  All too often people load up the weight and pull with their lower back and this I don’t recommend.  It’s not always about the load!  SAFE training..EFFECTIVE training will yield results!  : 3 sets 10-12reps (failure with drop set)  My final exercise was standing, wide cable lat pull-down.  By the time I got here I was exhausted!  So my plan was to do as many in my set to failure..turns out that was 3 sets of 10-12 but barely any weight!  BAM done and I felt wicked…and was starving!!

After my workout I completed my 30 mins cardio, nothing crazy and then fueled up with chicken, rice and veggies 🙂

My workout was a success and I feel great!

I hope you all enjoy a great workout like I do!!


About motivateandbfit

Nutrition Coach focusing on understanding macronutrients and how to count macros. Offering online training programs when needed.
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3 Responses to Great workout! BACK ATTACK

  1. What is the best back exercise you recommend?

    • Depends..widening I always incorporate wide pull ups and pull downs…cable rows, inverted rows, bent over rows will add mass to your upper and lower favorites are pull ups and inverted rows. Bodyweight exercises are so valuable if you can do them 🙂

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