All-around back muscle exercise plan

Goal: A more stylish and stronger back

Time: 50 minutes each time

Many people exercise their backs by pull-ups or sitting back muscle pulling down. Because these two exercises can indeed effectively exercise the largest muscle group on your back - the lats dorsi. This explains why most people do not add other movements when exercising their back muscles. The problem is here, "the biggest" is not the "only". It's like a person who wants to exercise the frontal muscles of the body, but only wants to exercise the chest muscles but skips the abdominal muscles.

In order to make the back muscles stronger and stronger, it is necessary to strengthen the muscles around the lats dorsi, especially the rhombus and trapezoidal muscles. Trapezoidal muscles and rhombus muscles participate in the movement of the scapula, which will make your shoulder joints look toward Rotate your arms in all directions. By strengthening these muscles, you can effectively exercise your upper back and back shoulders. Do a training plan designed by us for you once a week!

The unexpected effect you will get

Maximum muscles, broad upper back and overall strength

This exercise exercises your posterior deltoid muscles, rhomboid muscles, and trapezius muscles. All of these are usually overlooked upper body muscles. Through strengthening training for these weaknesses, you can create a stronger and more symmetrical body shape.

The pull-ups and sitting dorsal pull-up will be slightly different from the previous standard movements. Before starting each set of movements, you must first sink your shoulder blades. This can increase the range of movement of the lats dorsi and make it exercise More fully.

Deadlift can not only shape the body shape of your lower back and exercise the hamstrings; in fact, deadlift can also exercise every muscle on the back from top to bottom, and strengthen them simultaneously.

Train one (first week)

1. Deadlift

Stand upright behind the barbell. Heels are directly below the barbell bar. Bend your knees and grab the barbell (one hand grabs the other hand against the other hand) Raise the barbell to the front of your legs, keeping the head and back straight. Stand for 20 seconds. The barbell bar should be as close as possible to the body. Then slowly return to its original position.

Training plan: Do it three times in a row, do three sets in total, rest for 60 seconds between each group. Choose the heaviest bar you can lift while completing the movement.

2. Pull-up 　　Grasp the crossbar with your forehand (pals facing forward), slightly wider between your hands than your shoulders. Straighten your arms, pull your shoulder blades down. Pull your chest to the crossbar position, pause for a moment, and then slowly return to your original position.

Training plan: Repeat 6 to 8 times, and form a set of compound movements with the next movement, that is, there is no rest in the middle.

3. The goat stands up

Fix the body on the back exerciser, hook your feet on the tripod. Place the front side of the thigh on the mat, and place your hands on the back of the head. The upper body is perpendicular to the ground. Slowly lift the trunk until the body is in a straight line, and then slowly return to the original position.

Training plan: Repeat 6 to 8 times, rest for 60 seconds, and then do two sets of compound movements (combined with pull-ups).

Training two ( The second week)

1. Deadlift

Reference the description and illustration of this action in Training 1.

Training plan: 5 times a group, three groups in total. Rest 60 seconds between each group, and select the heaviest bar you can lift on the premise of completing the action.

2. Reverse press

You can choose to hold the push frame or fix the lower horizontal bar under the horizontal bar. Straighten your legs. The position of the crossbar is 1 meter higher than the shoulders. Grab the crossbar with your hands shoulder-width. Pull your chest to the crossbar position. Pause for a moment and slowly return to the original position.

Training plan: Combine a group of compound movements with the next action (sitting pull-down back muscle). Repeat 10 times each of the two movements.

3. Sitting pull-down back muscle

Sitting On the seated pull-down back trainer, grab the crossbar with your forehand, slightly wider than your shoulders. Keep the back of your head straight, pull the scapula down, pull the crossbar to your chest, and slowly return to your original position.

Training plan: 10~12 times, after resting for 60 seconds, repeat the two sets of compound movements.

Training three (third week)

1. Scapula down

Sit on the cushion of the high-pull training machine, raise your hands over your head, grab the crossbar, straighten your arms, and close the scapula on both sides. Slowly pull down, pause for a moment, and restore to the starting position in a controlled manner.

Training plan: Repeat ten times. No rest in the middle.

2. Barbell shrugged

Stand upright, hold the barbell with your forehand, place it in front of your thighs. Straighten your arms and shrug your shoulders so that your shoulders can be as much as possible.

Training plan: Repeat ten times. No rest in the middle.

2. Barbell shrugged

Stand upright, hold the barbell with your forehand, place it in front of your thighs. Straighten your arms and shrug your shoulders to make your shoulders as possible.

There is a skull. Close to the height of the ear. Pause for a moment and slowly return to the original position. Pay attention to finding the weight you are suitable for.

Training plan: repeat 12 times. No rest in the middle.

3. Goat stand up

Refer to the description and illustration of this action in Training 1.

Training plan: repeat 12 times, then rest for 90 seconds.

The above three sets of movements (scapula pulling down, barbell shrugging, goat stand up) are one round, repeat four times. Each round is repeated for 90 seconds.

Training four (fourth week)

1. Facial pulling force

Standing face to the high pulling training machine, raise your hands over your head, grab the crossbar, and step on the cushion. Keep your back straight and lean back as much as possible. Pull the crossbar to the front of your nose, and your hands Slowly stretch your arm and restore it to the starting position in a controlled manner.

Training plan: repeat 6 times in the first round of exercises, and then enter the next set of movements, repeat 8 times in the second round of exercises, and repeat 10 times in the third round of exercises.

2. Sit-pull-down back muscles

Refer to the description and illustration of this movement in Training 2.

Training plan: repeat 8 times in the first round of exercises, enter the next set of movements, repeat 10 times in the second round of exercises, and repeat 12 times in the third round of exercises.

3. Goat stand up

Refer to the description and illustration of this movement in Training 1.

Training plan: repeat 10 times, rest for 90 seconds. In the second round of exercises, repeat 12 times, and repeat 15 times in the last round of exercises.