Back Exercises 2

The following is a collection of Back Exercises.

These are not full workouts but are exercises or techniques to add to your workouts.


back exercise: lat pushdown - medusa

ROCK HARD LAT SPREADIN’

Cable Lat Pushdowns
4 sets x 8 reps (3-0-1-1) + drop set, rest 45 seconds
(3 sec lower - 0 - 1 sec lift/pull - 1 sec bottom hold)
drop set = reduce 20% each set, eg: 100, 80, 60, 40lb w/ no rest


back exercise: lat w-pulldowns - cobra

COBRA LAT FORGIN’

Cable Kneeling Lat W-Pulldowns
4 sets x 8 reps (3-0-1-1) rest 45 seconds
(3-0-1-1) = (3 sec lower - 0 - 1 sec lift/pull - 1 sec bottom hold)
kneel or sit on bench for adequate range of motion


back exercise: kayak rows - scorpibro

LATS OVER HERE!

Cable Kayak Rows W/ Rope L/R
4 sets x 8 reps (3-0-1-0) rest 45 seconds
(3-0-1-0) = (3 sec lower - 0 - 1 sec lift/row - 0)
use staggered grip w/ rope & keep arms extended


back exercise: seated lat rows darth braul

LAT ORDER 66

Seated Cable Lat Rows W/ V-Handle
6 sets x 11 reps - rest only 30 seconds
use the same weight for all sets


leg exercise: barbell deadlifts broker

DEADLIFT CLOWN CLINIC

Barbell (Sumo) Deadlifts
A. 40%, 50%, 60%, 70%, 80%, 90% x 3 reps
B. 3 sets x 6 reps at 70% - rest 60-90 seconds
percentages % are based on confident 1 rep max
use sumo or conventional stance


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