My 3-year back-progress
Hey Guys! Had a nice day? I hope so! ;-)
Today I want to talk about my back muscles and their progress in the last three years. The upper picture was taken in May '15, a couple weeks after my 3-month-Australia-trip (that's why I'm so tanned ;-D ).
The picture on the lower side was taken in May '17.
As you can see, everything grew pretty equally and I gained about 9kg of weight. My bodyfat percentage (and the damn pimples on my back :D) remained pretty much the same. Below the transformation picture I'll tell you something about my back routine.
When I go to the gym and train my back I mostly combine it with my bicep training. So my bicep can benefit from the prior exhaustion which it gets through my back workout.
Those four exercises are always part of my back routine:
- Lat pull downs: 4 sets with 6-8 reps
- Seated close-grip cable rows: 4 sets - 8-10 reps
- T-Bar rows close-grip: 4 sets 8-10 reps
- Standing wide-grip cable pullovers: 3 sets 12-15 reps
If I feel like it, I add another exercises between 3. and 4. but the really lat-stretching pullovers are always my "back-finisher". But all in all that's my typical back routine. If you have some hints, inspiration or improvements of my workout for me, please let my know in the comments down below.
Stay tuned and lift heavy!
Well done man, Building a back is not so easy for everyone! Also if you keep it up your muscle will mature through age, and you will be killing it :) nice post
Thanks buddy, I really appreciate your comment! :)