Big back day

Big back day

Do this back workout consistently and you will see that your back will be stronger than ever before. For questions, tips and tricks do not hesitate to contact us or one of our personal coaches on the contact form 

 Recommended products for back day: Oversized t-shirt/compression t-shirt and workout shorts 


5-10 minutes of light cardio (e.g., jogging, cycling, or jumping jacks)

Dynamic stretches for the upper body (arm circles, shoulder rolls, etc.)

Main Workout:

T-Bar Rows:

4 sets of 8-10 reps

T-Bar Rows work your lats, rhomboids, and lower back, providing a challenging exercise for overall back development. Make sure to use proper form, keep your back straight, and engage your core during the exercise.

Pull-Ups or Assisted Pull-Ups

3 sets of as many reps as you can (bodyweight)

If you can't do pull-ups yet, use an assisted pull-up machine or resistance bands.

Bent Over Rows

3 sets of 8-10 reps

Use a barbell or dumbbells for this exercise.

Lat Pulldowns

3 sets of 10-12 reps

A machine-based exercise to target your lats.

Seated Cable Rows

3 sets of 10-12 reps

Focus on squeezing your shoulder blades together during each rep.

Face Pulls

3 sets of 12-15 reps

Great for working the rear deltoids and upper traps.


5-10 minutes of static stretching for the back, shoulders, and chest.


Start with a weight that challenges you but allows you to maintain proper form.

Increase the weight gradually as you get stronger.

Rest for about 60-90 seconds between sets.

Ensure proper posture and form during all exercises to prevent injury.

Remember to listen to your body and stop if you feel pain beyond normal muscle fatigue. It's a good idea to consult with a fitness professional to ensure you're using proper form and technique for these exercises. Enjoy your back workout!

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