You are here

Does Your Back Workout Suck?

This reader's did. So IFBB figure competitor and Muscle & Fitness Hers editor Mona Muresan tweaked it to cure his sore back and build up his strength.

A reader from Lincoln, NE, sent us his back workout to critique. As a pro competitor for the Internationl Federation of BodyBuilders, I had a few things to say about it. See his original routine below and the one I replaced it with.

OLD WORKOUT

1) Deadlift
Sets: 5
Reps: to failure

2) Chin-Up
Sets: 3
Reps: to failure

3) Lat Pull-down
Sets: 3
Reps: 12–15

4) Back Extension
Sets: 3
Reps: to failure

All your old workout will get you is sore! Taking so many sets to failure means your form will break down and secondary muscle groups will take over for the ones you really want to work. Also, the chinup and pull-down are basically the same movement. You should replace one of them with a row. Focus on rows and use a variety of grips.

Check out: Back Strength and Injury Prevention Workout>>>

NEW WORKOUT

1) Pull-up/Lat Pull-down
Sets: 2
Reps: 12

2) Seated Neutral-Grip Cable Row
Sets: 3
Reps: 15, 12, 10

3) Dumbbell Row
Sets: 2
Reps: 12 (each side)

4) V-Bar Pull-down
Sets: 2
Reps: 12

5) Reverse-Grip Bentover Row
Sets: 3
Reps: 15, 12, 10

Topics: 

Want more Men's Fitness

Sign Up for our newsletters now.

comments powered by Disqus