As I have mentioned before, my workouts are primarily concentrated on weight training, because that's what I enjoy and it gives me the best results. Lately my favorite body part to work has been back. I think this is because there are so many great exercises that you don't have to repeat often. Also since it is such a large body part I feel like it is time well spent adding muscle mass in that area.
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These are just a few of my favorites that I incorporate into my workouts on back day. Right now my split includes working both back and chest together so an example of a total workout would be:
- Chest Press X3
- Back Extensions X3
- Pectoral Flys X3
- Rear Flys X3
- Assisted Pull ups X4
- Chest Cables X3
- Rows X 3
- Push ups X 3
As you can see I typically do 3-4 exercises per body part with 3 sets of 8-12 reps, often in a pyramid starting with a low weight for 12 reps, then increasing the weight and decreasing the reps for each set. Another thing to note is I am still doing assisted pull ups since I cant do them unassisted yet but am thrilled with the progress I have made there, I started with my body weight in resistance and now am only using about 50 pounds in resistance slowly working my way to zero.
I am loving seeing the muscle progression in this part of body and plan to keep it up.
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