Weight Training Workout: Back Day

Weight Training Workout: Back Day

This weight training workout was designed to help you build back strength and improve back muscular aesthetics by combining dumbbell training and calisthenics. This workout includes six different exercises that will challenge your back muscles. If your goal is to build strength, follow the strength training protocol or if your goal is to improve muscular aesthetics, follow the muscular hypertrophy protocol. Alternate this back day workout between other muscle group sessions. Follow each protocol for 4-6 weeks and then change the training protocol to prevent a plateau.

Who's This For?

Suitable for all levels

Weight Training Workout Back Day Benefits:

Improve muscular strength and muscular aesthetics in the back muscles

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a weight training workout at least 3-4x/week.

Training Equipment:

Dumbbells

Pull-Up Bar

Strength Training Workout Details:

Complete 1-6 repetitions | 2-6 sets | rest 2-5 minutes between each set.

Muscular Hypertrophy Training Workout Details:

Complete 6-12 repetitions | 3-6 sets | rest 60-90 sec. between each set.

Warm Up:

Complete a 5 minute warm up or complete Initial Mile's Total Body Warm Up.

Cool Down:

Complete a 5 minute cool down or complete Initial Mile's Chi Flow Yoga Routine.

Weight Training Workout Back Day:

Exercise 1: Pull-up

Exercise 2: Australian Row

Exercise 3: Dumbbell Back Fly

Exercise 4: Dumbbell Back Row

Exercise 5: Alternating Prone Back Extension

Exercise 6: Reverse Plank Hold

Exercise Alternatives:

If regression is required or equipment is limited, below are some alternative exercises:

Pull-Up > Cable Machine or Resistant Band Lat. Pull Down > Dead Hang

Australian Row > Renegade Row

Training Notes:

• Utilize heavy to medium weight for hypertrophy training and heavy weight for strength training goals.

• Follow the specific tempo count provided for each weight training goal.

• Hypertrophy tempo includes a 3 second concentric phase, 1 second hold at the peak and a 2 second eccentric phase.

• Strength training tempo includes a 1 second concentric phase, 0 second hold at the peak and a 2 second eccentric phase.

  
  

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.