Best Back workout schedule for your build Back

Back Workout.


Exercise No. 1    Chin Ups     1oo raps

Chin ups benifit...
nstalling a chin-up bar in your home or visiting the calisthenics station at a local park gives you all the equipment you need to perform chin-ups. This challenging body-weight exercise strengthens a number of muscle groups, but the benefits you reap from dedication to chin-ups aren't just visual. Strengthening your muscles can greatly impact your overall health and improve your quality of life.

Put Your Back Into It

One of the benefits of chin-ups is this exercise's ability to strengthen a significant number of muscles with each rep. Although some strength-training exercises involve just a short list of muscles, chin-ups use more than a dozen muscles. This exercise targets the latissimus dorsi muscles of your back, but also involves a number of muscles in your arms, shoulders and chest, including your posterior deltoids, triceps, biceps and lower and middle trapezius.

Tote That Barge

Strong muscles aren't beneficial just for athletes. You can benefit from strong lats, shoulders and arms during a nearly endless list of everyday activities. Strong lats, for example, help you lift yourself up out of your chair with ease. Strength in your biceps and triceps muscles helps you perform such repeated movements as lifting a bag of groceries or a backpack and pushing a door shut, respectively.

Help for Creaky Joints

Strength-training exercises such as chin-ups offer several benefits that you might not consider as you perform each rep. Strength training protects your body from injury, improves your stamina and elevates your basal metabolic rate. Performing chin-ups can elevate your mood, clear your mind of the day's stresses and, as you build a stronger body, lead to greater self-confidence. As you age, strength training can provide relief from the symptoms of osteoporosis and arthritis.

Stronger and Stronger

A significant benefit of the chin-up exercise is its versatility. When you're new to this workout, it's often difficult to successfully perform even a single rep. Instead of getting discouraged, however, you can modify the exercise to increase its ease by having a partner hold your lower body and lightly assist you. As you get comfortable with the exercise, it's easy to increase its challenge by holding a weight between your ankles. Chin-ups are beneficial because of their convenience; with minimal equipment, they provide a challenging workout to several muscles.

And Both exercises will primarily train your back/lats and biceps no matter what. However, there are some slight differences in the degree in which those muscles get trained. Since chin ups put your biceps in a stronger line of pull, they'll typically hit your biceps a bit harder than pull ups will.

Exercise No.  2     V-grip pull down   4x10

Benifit...

• Sit down on a pull-down machine with a V-Bar attached to the top pulley.
• Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
• Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position.
• Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion. Tip: Keep the torso stationary throughout the movement.
• After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
• Repeat for the prescribed number of repetitions.

Caution: Avoid the temptation to use a weight so big that you need to start swinging your torso in order to perform the exercise.


Exercise No.  3   Barbell bent rowing   4x10   

Benifit...

• Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
• Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
• Then inhale and slowly lower the barbell back to the starting position.
• Repeat for the recommended amount of repetitions.
• Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
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• Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.
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• Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

Variations: You can perform the same exercise using a supinated (palms facing you) grip.


Exercise No.  4   Lat pull down front    4x10

Benifit...

• Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
• Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
• As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
• As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
• After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
• Repeat this motion for the prescribed amount of repetitions.

Variations: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.


Exercise No.   5    Seated rowing    4x10

Benifit...

• For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
• Lean over as you keep the natural alignment of your back and grab the V-bar handles.
• With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
• Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
• Repeat for the recommended amount of repetitions.

Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.
Variations:

You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).



Exercise No.  6   T-Bar Rowing         4x10

Benifit...

• Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
• Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
• Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
• Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
• After a brief pause, return to the starting position.

Exercise No.    7   Deadlift             4x10

Benifit...

• Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
• With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
• After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
• Lower the bar by bending at the hips and guiding it to the floor.
• Alternative Exercises For Barbell Deadlift