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Lower and Upper Back Workout Routine

Type: Back Workout

This beginners full back workout routine is an excellent start to help to develop the upper, lower and mid back sections. It targets all the major muscles in the back, to enhance muscle definition and build a back that you’ll be proud of. A strong muscular back forms the centre piece of a well honed physique. It helps to provide stability and strength to your bodies’ core as well as enhancing your physical appearance.

This is the best lower and upper back workout which can be inserted into your current total body or split routine. It’s important to make regular changes to your workout to ensure that you keep progressing. Change your routine every 4 to 6 weeks.

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
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Full Back
Instructions:
  • Practice moving the weights through a complete range of motion.
  • This phase is meant to develop technique, so focus on that rather than weight.
  • Exhale as you lift the weight, and inhale as you lower it again.
  • Choose a weight that you can just manage the required number of reps with.
Exercises: Show All | Hide All
1 Lat Pulldown, Cable, Wide Grip
3 sets 
15 reps 
 
Targets: 
Muscle Groups:
Lats
Biceps
Mid Back
Upper Shoulders
 
Description: The lat pulldown works the major muscles in the back and also the biceps in the arms. It's a good exercise to progress up to doing pull ups as it develops strength in the back and arms, so its ideal for beginners.

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2 Cable Rows, Seated
3 sets 
10 reps 
 
Targets: 
Muscle Groups:
Back
Biceps
 
Description: Seated cable rows are a great way to work the back muscles. Varying the width of your hands focuses the intensity on different areas of the back. Because it's a pulling exercise you are also working your biceps.

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3 Dumbbell Row, Single Arm, Bench, Elbow In
3 sets 
10 reps 
One rep is both sides.
 
Targets: 
Muscle Groups:
Back
Biceps
Rear Shoulders
 
Description: The single arm dumbbell row has the elbow tucked into the side of the body and targets the main back muscles. Using a bench helps to stabilize the position. To progress and make the exercise more challenging, it could be perf ...

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4 Superman, Alternating
3 sets 
12 reps 
One rep is both sides.
 
Targets: 
Muscle Groups:
Lower Back
Buttocks
Hamstrings
Shoulders
 
Description: The alternating superman is an effective exercise for developing the core and lower back, and is performed by lying prone, lifting the legs, arms, and head and holding it. It will also improve coordination between the upper a ...

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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

 


 


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