Tuesday, 15 April 2008

Beginners Back Workout

So we have talked about different exercises but we haen't put them together in a training schedule. Today we are going to build a beginners back workout that will give you massive gains in a short period of time.

When first starting at the gym it is normal for people to work on exercises that isolate certain parts of the body, but if you know a good back workout then you will know that it should include some compound exercises as you are about to find out.

This workout is for those who wish to build bulk and should be carried out once a week to see the biggest gains on your back.

Narrow Grip Pullups - 3 sets of 6 to 8 reps
Seated Row - 3 sets of 6 to 8 reps
Barbell Shrugs (Using Smith machine) - 5 sets of 6 to 8 reps
Dead Lifts - 5 sets of 6 to 8 reps
Dumbbell Bent Over Row - 3 sets of 6 to 8 reps
Supine Row - 3 sets of 6 to 8 reps

If you complete this beginners back workout for 12 weeks and eat correctly then you are sure to see massive gains in muscle and strength that will make you look like an extra out of the film 300!

I used to carry out this back workout myself and saw my strength increase by around 60% to 70% in 12 weeks alone.

Disclaimer - With any workout please only lift what you physically can, its more important to lift lighter and correctly than lift heavy and damage yourself.