V-shaped back workout

Good Day, my dear blog reader ☀

I am excited to welcome you all back with a great BACK muscle workout. YOU ARE GOING TO  DEFINETILY LIKE IT.

Either your a man or woman, I am sure, any gym goer, weight lifter, body builder are looking for great and very much appealing back gains... so I am here to share a great workout just for that with you all. 

Firstly, have a look at the video...

Then read the workout variations below (I will share two ways of how to do this workout, depending them on beginner level and more experienced gainers)...

If something stays unclear of what you read, watch the video again 😁

And, remember, you can always and any time leave me a message by filling in the form on the left, it`s that easy 📧

• I want to mention that in this workout I used a different method, which is stretching my working muscle as much as I can just before I contract it and I did that with every exercise, also stretching the same muscle after every set I did, you can see all that in the video.

Plan for beginners (people who are not used to high intensity and that is totally fine, we all have our own ways and approach to the working out):

• Remember to warm up all the working muscles first - 5 to 10 minutes.
• Use appropriate weight - that would be the weight when two last reps are making you struggle.

1. Assisted Pull Ups (if your gym has got a resistance machine for this - use it, otherwise you can use resistance bands like I did) - 10 reps x 4 sets (with a little rest in between)
2. Lat Pull Downs - 10 reps x 4 sets 
3. Seated High Pulley Rows (rope attachment) - 10 reps x 4 sets
4. Crossover Cable Rows - 15 reps x 4 sets
5. High Pulley Single Arm Rows - 15 reps each side x 4 sets
6. Back Extensions - 15 reps x 4 sets (if you don`t have the GHD in your gym, lay down on the floor and trap your legs under heavy dumbbells)

Plan for high intensity seekers:

• Remember to warm up all the working muscles first - 5 to 10 minutes.
• Use appropriate weight - that would be the weight when two last reps are making you struggle.
• We are going to use supersets here, which is going to put your muscles on fire (it means, you complete one exercise and straight after move on to the next one with no rest, then rest after and go again)

1. Assisted Pull Ups (if you can do unassisted - perfect, I can`t 😆) x 10 + Lat Pull Downs x 10 x 4 sets
2. Seated High Pulley Rows (rope attachment) x 10 + Crossover Cable Rows x 15 x 4 sets
3. High Pulley Single Arm Rows x 15 each + Back Extensions x 15 x 4 sets.

In conclusion, the only difference between these plans are the intensity and believe me, that makes a huuuuge difference. 

If the first time, you went with the beginners plan, try to follow the harder one on the next time. 

Can you guess which option I went with?? 😝

GOOD LUCK, ladies and gentleman! 

Give me a follow 💚

Eliza Fit Mom x