Back

The back consists of trapz, lats, middle and lower back. They all need to be worked and targeted from different angels and movements. Here you have workouts for all parts of your back

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Back

P.H.A.T Back and Shoulders Hypertrophy

Now the program enters the muscle building or hypertrophy part. The volume, the reps, will increase and the weights will become a bit lower. Today you target back and shoulders. The first exercises Barbell rows, you can change it to Pendley Rows, is now performed explosively. You need to lower the weight to make this happen and really focus on speed and explosiveness. Use 65-70% weight on the barbell compared to you normal 3RM. Use a narrow grip when performing Pull Downs.

Full Body Extra back Video Workout with chairs and bar (Medium)

A full body video workout with extra fokus on your back that uses bodyweight resistance and can be performed at home or at the gym. You need a pull up bar, a TRX band or bedsheet, and two chairs to be able to perform this workout.

Quick Muscle Growth Pull 3

In this workout you will train your back and biceps. This is a workout in part three and we now increase the weight a lot and lower the reps even more. It includes both super sets and slow reps. In the slow reps you perform the negative part of the movement very slow and controlled. For the super sets you do one exercise and immediately start the next exercise with no rest between them. Make sure to rest between the reps in Deadlift. The right technique is very important for this exercise.

Quick Muscle Growth Pull 2

In this workout you will train your back and biceps. This is a workout in part two and we now increase the weight and lower the reps. It includes both super sets and slow reps. In the slow reps you perform the negative part of the movement very slow and controlled. For the super sets you do one exercise and immediately start the next exercise with no rest between them. Make sure to rest between the reps in Deadlift. The right technique is very important for this exercise.

Quick Muscle Growth Pull 1

In this workout you will train your back and biceps. This is a workout in part one so the reps will be high and the weight a bit lower. It includes both super sets and slow reps. In the slow reps you perform the negative part of the movement very slow and controlled. For the super sets you do one exercise and immediately start the next exercise with no rest between them. Make sure to rest between the reps in Deadlift. The right technique is very important for this exercise.