BACK WORKOUT

Today, I propose you to follow me to the room for my training back and lumbar! A training consisting of basic exercises that will allow you to work your back in a complete and harmonious way.

A SESSION ADAPTED TO ALL LEVELS

This training applies regardless of your level of bodybuilding! Simply adjust the weights and the number of repetitions according to your abilities. Do this session once a week and seek to progress from sessions to sessions. First increase the number of repetitions and then when you will be able to perform the maximum of repetitions on each set, increase the weight and start from the number of repetitions you are able to do with this new weight.

BEFORE STARTING THE TRAINING

Remember to warm up by doing one or two sets of each exercise by gradually increasing the intensity. For each exercise, to avoid injury, remember to contract the abdominals and keep your back straight or slightly dug. Remember, the position is more important than the weight you put. If you are not able to do your repetitions while keeping the correct position, decrease the weight. Do not hesitate to ask a sports coach to check the way you do your exercise.

MY BACK AND LUMBAR WORKOUTS

Exercise 1 Free or Assisted Tractions

4 sets of 12 to 15 repetitions with 1 min 30 pauses between each series.

Exercise 2 horizontal draw at the low pulley

4 sets of 12 to 15 repetitions with 1 min 30 pauses between each series.

Exercise 3: Rowing unilateral bent bust

4 sets of 12 to 15 repetitions with 1 minute break between each series.

Be the first arm, 1 min break and enchainer 2 e arms (= 1 series) again.

Exercise 4: Lumbar extensions to the Roman chair

4 sets of 12 to 15 repetitions with 1 min 30 pauses between each series.

If it’s too easy, do not hesitate to add a weight that you will hold between your arms

Remember to hydrate yourself during the session and stretch afterwards.

With my back training, you have 4 exercises to work the back and the lumbar completely. You can add at the end of the session an abs session

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