Second part of my workout series, for those who are really struggling with their workout plans. Don't know what to do when you go into the gym, then check out this post and my last post for some real good ideas when it comes to your workouts.
As previously stated in the last post, try stick to 1 or 2 main exercises on back along with 1 or 2 accessory exercises. For back, for me, it has to be wide grip lateral pulldowns and seated rows. This targets your lats or "wings" and the seated row targets your middle back. With both of these exercises, other muscles are worked in addition to just your back including your biceps, forearms and shoulders, therefore this is a must for any back workout.
Main Exercise 1
Wide grip lateral pulldowns - 3 sets of 10 reps - Pictures below (not me)
With this exercise make sure you keep your form. start off wide, lean back a little and pull your elbows down to a 45 degree angle, until you reach the centre of your chest. On the way back up extend your arms till you can feel the stretch and continue on until you have done 10 reps. Start off at a light weight and work your way up until you are comfortable with the form of the exercise then increase the weight. The key here is the stretch!
Main Exercise 2
Seated Cable Row - 3 sets of 10 reps - Pictures below (not me)
This is a great exercise, you can start off as light as you want, but remember, keep your arms as close to your body as possible to utilise the muscle effectively. Use the v shaped grip bar on the cables and pull the bar towards you, keeping your arms close to your body until you reach your chest. Make sure to retract your shoulder blades as you do this, keeping your back perfectly straight, don't slouch! This exercise can be done on many machines with handles, so if you can't use the cables, then use one of the machines.
Accessory Exercise 1
Assisted or Un-assisted Pull-ups - 3 sets of 10 reps - Pictures below (not me)
This exercise is a great warm up or even a great finisher, it targets almost every muscle in the back. Make sure you are gripping the handles with your palms facing away from you. This way, it is targeted directly towards your back. If you cannot manage a full set of 10 reps on the un-assisted bars, then find an assisted pull up machine which are fitted in most gyms. Adjust the weight according to your weight and the weight that suits you and your capabilities. Work your way down on the weight, the heavier the weight, the more weight is taken off of your body, therefore less weight to pull up. Make sure you lower yourself until your arms are straight and your shoulders are extended and then pull up until your chin is above the bar, trying not to swing your body as you pull up.
Accessory Exercise 2
Superman Exercise - 3 sets of 10 reps - Pictures below (not me)
This exercise is great if you want to target the lower back. The exercises above do not target this area and this is one of the best exercises for it and anyone can do it. Start off lying flat on a mat with your face to the floor and your arms straight out with your feet in the air. Lift your head and chest off the ground using your lower back, as far as you can possibly go, you should be able to feel the stretch and burn. If you are struggling to keep steady then get someone to hold down your feet until you get used to it. This will also target your glutes and hamstrings as they are required when you lift your body off the ground.
Stay tuned for more workout content and feel free to leave any questions in the comments.
