Back Workout Routine

Your back muscles are an important part of any workout routine. Many beginners overlook the importance of the back muscles. If you include this back workout routine into your program, you will find your body will feel much stronger and you'll feel your posture improve. You'll also find that some back exercises give other muscles an indirect workout too.

An effective back workout routine can consist of the following exercises:

  1. Run or cycle for 10 minutes (to warm up your muscles)
  2. Deadlift - 3 sets of between 6 and 10 reps (use a weight belt if required)
  3. Wide Grip Chin Ups - 3 sets of between 6 and 10 reps
  4. Dumbell Rows - 3 sets of between 6 and 10 reps

Every one or two months, try alternating between one of the above exercises and one of the following:

  • Seated Lat Rows - 3 sets of between 10 and 15 reps
  • Hyperextensions - 3 sets of between 10 and 15 reps (add weight for resistance if required)

The number of reps you perform will depend on your fitness goals.

  • If your aim is for strength or muscle size, perform between 6 - 10 reps
  • If your aim is for muscle tone, perform between 10 - 15 reps
  • If your aim is for aerobic fitness, perform 20 reps or more. For an aerobic workout, you don't really need to stick to this order. Your main focus is on raising your heartbeat - not lifting weights. Try jumping between these exercises and other muscle groups such as legs, chest etc. Also, try removing weights and perform between 50 and 100 sets of each.

Make sure you drink plenty of water during your back workout routine.

To learn how to perform these exercises, see Best Back Exercises.

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Hi, I'm Ian. Health and fitness is an integral part of my life. I believe that keeping fit and eating well can help you appreciate life so much more. If you're looking for me, you'll probably find me in the gym or outside enjoying the great outdoors!

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