“Muneer’s Back Training Routine:”

  • How to Train you Back for Size and Strength:

 

  • Bent Over Rows Underhand Grip:

Image result for bent over row underhand grip

#1 Set: Start with 20 reps for warm up:

#2 Set: Increase weight and do another 20 reps:

#3 Set: Increase weight and target another 15 to 20 reps:

#4 Set: Increase weight and do 12 to 15 reps:

#5 Set: Increase weight one more time and do 10 to 15 reps to failure:

#6 Set: Repeat same as #5 and keep your form. Make sure you keep your back arched:

 

  • One Arm Dumbbell Rows: Do both arms then rest:

Image result for One arm dumbbell rows

#1 Set Do 20 reps for warm up:

#2 Set: Increase weight and do another 20 reps:

#3 Set: Increase weight and do 15 to 20 reps:

#4 Set: Increase weight one more time and do 12 to 15 reps to failure:

#5 Set: Either stay with that weight or you can increase and do 10 to 12 to failure:

 

  • Wide Grip Chins with body weight or Lat Pull Downs on Cable Machine:

 

  • Trainers Note: Wide Grip Chins with body weight is far more superior for Muscle Mass than Lat Pulls:

 

#1 If Doing Wide Grip Chins you do 5 sets to failure with you own body weight:

Image result for wide grip chins with body weight

  • Lat Pull Downs: Do not lean back on this exercise sit straight up and pull down close to your chin:

Image result for lat pull downs

#1 Set: Do 20 reps as a warm up:

#2 Set Increase weight on cable machine and do another 20 reps:

#3 Set: Increase weight and do 15 to 20 reps:

#4 Set: Increase weight one more time and try to keep reps at the 15 to failure range:

#5 Set: Repeat the set same as #4. This is not a power movement so keep the form perfect:

 

  • Pulley Rows: Sit up straight while pulling the weight on the Cable Machine and do not lean back to cheat:

Image result for Pulley rows

#1 Set: Start with 20 reps for warm up:

#2 Set: Increase weight and do another 20 reps to failure:

#3 Set: Increase weight again and try to do 15 to 20 reps:

#4 Set: Increase weight one more time and do 12 to 15 reps to failure:

#5 Set: Repeat the same as #4:

 

  • Chin Ups with body weight or seated under hand grip Pull Downs on Lat Machine:

 

  • With Chin Ups do 5 sets to failure with body weight:

Image result for chin ups with under hand grip

 

  • Under Hand Grip Lat Pulls:

 

#1 Set: Do 20 reps for warm up:

 

#2 Set: Increase weight and do another 20 reps:

#3 Set: Increase weight and do 15 to 20 reps:

#4 Set: Increase weight last time and do 12 to 15 to failure:

#5 Set: Repeat the same as #4 set:

 

 

  • Trainers Note: If you want to have some fun like I do, try doing a super set at the end with the Chin Ups or the Cable Movement. I do Hammer Curls with the last exercise because the Biceps are all pumped up from all the pulling movements and it’s a great way to top off your pump!

Image result for hammer curls with tricep bar