Day-3: Back workout

Want to build a bigger Back. Here are top 5 exercises that will help you make a perfect back.If you are a newbie then be sure to use the belt to protect your back from injuries. So let’s continue to the perfect back workout.

You will have to keep some things in mind.

 No of sets: 3

No of reps (repetitions): 15(for 1st set), 12(for 2nd set), 10(for 3rd set).

Rest: 45 seconds max.

Exercise 1: Chin Ups

Muscle: Latissimus Dorsi

Step 1: Choose suitable weight and dr. stand on the platform and grip two handles. Slowly extend your arms until they are fully stretched. Make sure you keep the shoulders down.

Step 2: Keeping the movement under control and your elbows pulled down and back pull yourself back up to the start position.

chin-ups-gainfitnessonline

Exercise 2: Lat Pull-Downs

Muscle: Latissimus Dorsi

Step 1: Sitting on a bench, grab a bar with a false over thumb on the same side as your fingers should-width grip.

Step 2: Pull the bar to your chest while sticking your chest out. Pause the bar an inch or so from your chest and slowly let it raise to where it began. Keep your chest out throughout the process.

lat-pulldown-gainfitnessonline

Exercise 3: Seated Rows

Muscle: Latissimus Dorsi

Step 1: Keep your feet on the platform with a slight bend in your knees and make your posture “tall”. Grasp the handles and pull them back with you elbows in the back towards the side of the torso the handles should come all the way in until it reaches your navel.

Step 2: Hold the position for a second before returning back out, keeping the movement under control. While returning move your back slightly forward with your knees slightly bent.

seated-rows-gainfitnessonline

Exercise 4: One-Arm Dumbbell rows

Muscle: Latissimus Dorsi

Step 1: Keep your knee on the bench the same side hand on the bench with the other hand hold the dumbbell.

Step 2: Keeping the back straight let the dumbbells hang down to your side so your arm line up just in front of your shoulder.

Step 3: Pull the dumbbell upward and back towards your hip while keeping your elbow close to your body. Focus on using your upper-muscle in doing the motion. Pause and slowly return to the starting position.

One-arm-dumbellrows-gainfitnessonline

Exercise 5: Back Extensions

Muscle: Hamstrings

Step 1: Position yourself into a back extension station by placing your feet under the leg brace anchor so that it is hooked there.

Step 2: Lock your hands behind your head and bend forward at the hips until your upper body is just short of being 90o to the floor.

Step 3: Slowly raise yourself until it’s in line with your lower body, and then lower it.

back-extensions-gainfitnessonline

Continue to Day-4: Biceps Workout.