Developing the back muscles is as important for ladies as it is for guys. Strong back muscles protect your body from injuries, promote good posture, creates a ‘V” shape which makes your waist look smaller, among others. However most people don’t train back to its full potential. The truth is that many people under-exercise important back muscles such as latissimus dorsi, rhomboids, and lower/middle trapezius while over taxing others such as upper traps. The result is muscle imbalances and a recurrent sore neck. In order to target the right areas, you must focus on good form and learn to activate the correct muscle groups.
Today, I’m sharing my new back/bicep program. It mixes strength, growth and definition, and endurance, by changing the rep range and number of sets. Here it goes:
- Wide grip pull ups – 4 reps x 5 sets; tempo 1:4 (slowing on the eccentric part)
- Torsonator bent over rows – 8 reps x 4 sets; tempo 2:2
- Medium grip seated cable rows – 12 reps x 3 sets; tempo 2:2
- Incline seated bicep curls with dumbbells – 16 reps x 2 sets; tempo 2:2