From a bodybuilder's viewpoint one of the most significant body areas is the back. Not only can it be visually outstanding but a strong back is essential for intensive training and day to day dwelling. In bodybuilding you are aiming for three things with consider to developing the back sinews:
- width of the upper back (traps).
- broad lats.
- Highly defined smaller back (spinal erectors and smaller lats).
As a beginner there are five essential exercises for evolving these sinews quickly:
1. Dumbbell shrugs - 3 sets of 10-15 reps. This workout will evolve the tricks.
2. Seated V-bar twisted cord lines - 3 sets of 10-15 reps. This workout will develop the mid upper back.
3. angled over barbell lines - 3 groups of 10-15 reps. This exercise will add width to the top back.
4. Pullups - Aim for 25 reps. This exercise will strengthen the whole back.
5. Pulldowns - 3 groups of 10-15 reps. This workout will characterise the lats.
As with all workouts you need to take care in scheduling exact body parts. To start with you should incorporate your back physical physical exercises into a program similar to the one proposed underneath:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, barrel, Abs
For the first twosome of weeks complete one set but then add one set each week to a greatest of three. At the end of three months you will be prepared to move on to more intensive intermediate grade exercises.
