Home / Women / 8 BACK EXERCISES YOU SHOULD DO – FULL BACK WORKOUT PROGRAM ♥ Follow me to the gym

8 BACK EXERCISES YOU SHOULD DO – FULL BACK WORKOUT PROGRAM ♥ Follow me to the gym



Full workout program below, just take a screenhot and you are good to go!

Warmup – deadlifts with bar or low weights 3-4set x 10-15reps

1.Deadlift 4set x 12-15, 10-12, 8-10, 6-8 (raise the weights/set)
2.Lats pulldown 4set x 12-15, 10-12, 8-10, 8 (raise the weights/set)
3.Behind head Lat pulldown 3set x 10-15reps
4.Pulldown narrow grip 3set x 10-15reps
SUPERSET
Standing cable rows 3set x 10-15reps
5.One arm Cable rows 3set x 12-15reps /arm
6.Upper back/back shoulders Cable pulldown 4set x 10-12reps
7.Lower back extensions with weight or without 4set x 10reps/side
8. Lying rows on bench 3set x 10-12reps
SUPERSET
Backflyes 3set x 10-12reps

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