Back Workout

This morning was back. And recently this has felt my most unmotivated body part.. This seems to happen with my back a lot.. I think, as many have said its the fact you can’t ‘see’ it, so you miss that mind and muscle connection. But I never skip it, and I never get really sore either.. which is annoying, but that happens with my shoulders too and I never feel less inclined to train them.. interesting.


Wide grip lateral pull downs with seated cable row – 4 setsΒ  -10 slow reps pull downs and 10 slow, 5 quick rows. On the last set, as 10 reverse grip pull downs in as well

Bent over row – barbell, hands reverse grip (facing up) – 4 sets – ‘nos’ set

Dead-lifts – 5 sets – 15, 12, 10, 8, 8

Seated middle back machine – 4 sets – 10 reps on each arm, with 10 reps both arms

Chin ups – assisted – 3 sets – 10 slow and stretch at the bottom, 10 quicker. on the last one chnage it to 7 reps bottom half, 7 reps top half, 7 full reps.


What Weight I use
lat machine – pin weights – start on 16, up to 20kg
bent over row – started with 2.5kgs plates upped to 10kgs (each side)
Deadlifts – Started at 40kgs (total) ended at 80kgs
Seated middle back – started at 15kgs each side, finished with 25kgs each side
Chin ups – Started with about 24kg pin assistance, dropped pin once.


About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
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