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Powerful Back Workout: Build, Stretch, and Strengthen

Gym | Single Workout | Intermediate: 5 exercises

This workout is designed to comprehensively target the major muscle groups in your back, combining rowing movements with pulling exercises for balanced development. Starting with the Barbell Bent Over Row for four sets of 15, 12, 10, and 10 reps, you'll engage the lats, rhomboids, and traps while also working your lower back stabilizers. It's crucial to maintain a strong core and a neutral spine throughout this movement to maximize gains and minimize the risk of injury.

Next, you'll segue into the Barbell Pullover for similar set and rep ranges, which emphasizes the stretch and contraction of the lats and aids in developing the rib cage and serratus anterior. Keeping a controlled motion during this exercise will ensure that you're targeting the intended muscles effectively.

Moving on to the supersets, Dumbbell Row for the left and right sides isolates each side of your back, ensuring muscle balance and symmetry. Performing four sets in a descending rep scheme also allows for gradual increases in weight, thereby challenging your muscles with progressive overload. Supersets enhance intensity and can reduce workout time while maintaining the workout's effectiveness.

Finally, the Dumbbell Shrug isolates the upper traps. Shrugs are a fundamental movement for building the thickness of the traps and enhancing the overall appearance of a strong, powerful back. Perform each rep with a focus on lifting the weights using your traps rather than bouncing them up with momentum. By the end of this workout, you will have engaged the majority of your back muscles, promoting strength, thickness, and muscle growth while also improving posture and upper body functionality.

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  • #Exercise / Sets
    1Barbell Bent Over Row4 sets • 15, 12, 10 and 10 reps
    Barbell Bent Over Row
    2Barbell Pullover4 sets • 15, 12, 10 and 10 reps
    Barbell Pullover
    3:ADumbbell Row (L)4 sets • 15, 12, 10 and 10 reps
    Dumbbell Row (L)
    4:ADumbbell Row (R)4 sets • 15, 12, 10 and 10 reps
    Dumbbell Row (R)
    5Dumbbell Shrug4 sets • 15, 12, 10 and 10 reps
    Dumbbell Shrug

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