This resistance session is designed to increase both width and thickness in the back (Latissimus Dorsi, trapezius, rhomboids, and teres major & minor). It consists of both compound and isolation exercises and a mixture of bilateral and unilateral movements. Bilateral movements involve both right and left working at the same time and unilateral movements are when we work one side at a time. The unilateral movements allow for a greater neural drive more focus on the active side and more muscle fibre recruitment.
When performing the exercises you will perform 2-3 sets 10-12 repetitions with 60-90 seconds rest between sets. The weight should be heavy enough that you cannot perform any more than 12 repetitions per set.

The Workout

1.       ROWER -Warm Up 5 minutes.  Specific Warm ups are crucial, rowing will get a good blood supply to the back so that we are ready to get the maximum benefit from your workout.

2.       PULL UPS (all variations) – The pull up is one of the best exercises for the back, greatly increase the role of your shoulder and scapular stabilizers engaging the upper back (trapezius, Rhomboids, teres major & minor) as well as stressing the latissimus dorsi. If you cannot do pull ups with your body weight then use an assisted machine. Keeping the body upright drive elbows down and in to lift chest towards the bar, squeezing shoulder blades together at the top. Lower your self down to full hang.

3.       SEATED ROW (OVERHAND GRIP) – Using a straight bar, take an overhand grip just wider than shoulder width apart. Keeping the elbows as close as possible to the body drive the back keeping wrist and elbows inline pulling the chest through to increase squeeze between shoulder blades.

4.       DEADLIFT – Rivaling the pull up as the best exercise is the deadlift. This exercise not only works every region of the back but also works the often neglected posterior chain. Knees should be bent, push the bum out keeping a neutral spine and lean over the bar. The bar should be central between the position of your head and hips. Pull your shoulders back to engage the muscles in your back then concentrate on driving the hips forward like you would do during a squat and lifting the chest up. The legs should only go straight when you are upright at no time before. To lower the weight push the bum out, bend the knees and lean forwards keeping neutral spine.

Each exercise we will aim to reach concentric (positive) failure. Treat every set like your last and give it everything, your body only recognises the stress we put upon it so it better to fall short and reach failure at rep 7 or 8 and have stressed the muscle more than to choose a lighter weight or extend your rest periods so your are able to reach the desired number of reps.