High-intensity back training program Quick back shaping

The back is a place that we usually find difficult to exercise, so it is best to train our backs well during exercise in the gym. If you are a novice, back training does not require heavy weight. For those who have been working out for a while, back training can do some high-intensity movements. So today we will introduce a high-intensity back training plan. Let's take a look together!

The following 7 training movements will do 3-4 sets for each movement, rest between groups for 60-90 seconds, rest between groups for 90-120 seconds (suggested). Due to too many movements, if you are a newbie in fitness, it is recommended to choose several movements that can be mastered and added to the back training plan

Warm-up movements are very important - Use lighter weight dumbbells to complete push-ups Rowing super group movements, do 3-4 sets, do 15-20 times in each group

Action 1, stand with ropes The straight arm pull-down is done by straight bar, and the weight used is gradually increased. Do 12-10 times in each group

Action 2, use the horizontal bar to make pull-ups (forehand wide grip), do 12-10 times in each group (if it can be easily completed, you can use the dumbbell as a weight load to practice)

Action 3, use the horizontal bar to make pull-ups (backhand narrow grip), use the horizontal bar to make pull-ups (forehand wide grip), do 12-10 times in each group (if it can be easily completed, you can use the dumbbell to make appropriately Practice for weight bearing)

　　Action 4, use the horizontal bar to do pull-ups (backhand wide grip distance), do 12-10 times per group (if it can be easily completed, you can use dumbbells as weight bearing to practice appropriately)

　　Action 5, use fixed equipment to row (palms are opposite, if there is no such equipment, you can use two dumbbells to make rowing with palms opposite to each other) and the weight used gradually increases. Do 12-8 times per group

　　Action 6, use ropes to sit The triangular handle is used to pull down, and the weight used gradually increases. Do 12-8 times per group

　　　Action 7, use ropes to row with V-shaped rods, and the weight used gradually increases. Do 12-8 times per group

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