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Back Workout

Gym | Single Workout | Beginner: 4 exercises

This workout is precisely designed to target your upper body, specifically aiming to enhance the strength and muscular development of your back. It seamlessly integrates the concept of supersets, which allows for an intensified session with minimal rest between exercises, thereby increasing muscle hypertrophy and endurance. The routine begins with a powerful superset combining the Cable Lateral Pulldown with a V-bar and the Cable Elevated Row, both performed for 4 sets of 10 repetitions. The V-bar pulldown emphasizes the latissimus dorsi while also engaging your biceps and forearms through the dynamic pulling motion. To compliment this, the Cable Elevated Row focuses on the upper and middle back muscles, promoting a strong, toned back. Together, these exercises not only sculpt your back but also improve posture and core stability.

After completing the first superset, you'll proceed to the second, which includes the Dumbbell Lying Rear Delt Row and the Dumbbell Pullover, again with 4 sets of 10 reps each. The Rear Delt Row targets the often neglected posterior deltoid muscles as well as the upper back, crucial for achieving balanced shoulder development. The Dumbbell Pullover completes this workout by engaging the lats, chest, and triceps. This exercise also aids in expanding rib cage dimensions and increasing overall upper body mass.

Ensure you maintain proper form throughout each exercise to maximize benefits and prevent injury. Rest for 60-90 seconds between sets within a superset and allow 2-3 minutes of rest before moving to the next superset. Combining these exercises in a superset format not only enhances your muscular endurance but also boosts your metabolic rate, potentially leading to increased calorie burn. Remember to hydrate, eat a balanced diet to support your fitness goals, and consider incorporating this workout twice a week into your routine for the best results.

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  • #Exercise / Sets
    1:ACable Lateral Pulldown with V-bar4 sets • 10 reps
    Cable Lateral Pulldown with V-bar
    2:ACable Elevated Row4 sets • 10 reps
    Cable Elevated Row
    3:BDumbbell Lying Rear Delt Row4 sets • 10 reps
    Dumbbell Lying Rear Delt Row
    4:BDumbbell Pullover4 sets • 10 reps
    Dumbbell Pullover