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This document outlines two back workout routines. The first focuses on lat pulldowns, rows, and a FST-7 straight arm pulldown superset. The second targets the same muscle groups with variations on pulldowns and rows, finishing with a FST-7 lat pulldown drop set. Both routines aim to thoroughly fatigue the back muscles through compound exercises performed with different grips and angles.

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salah essam18p5835
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319 views5 pages

Back

This document outlines two back workout routines. The first focuses on lat pulldowns, rows, and a FST-7 straight arm pulldown superset. The second targets the same muscle groups with variations on pulldowns and rows, finishing with a FST-7 lat pulldown drop set. Both routines aim to thoroughly fatigue the back muscles through compound exercises performed with different grips and angles.

Uploaded by

salah essam18p5835
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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First back workout

1. Mag Grip Lat Pulldown (

2. Underhand Lat Pulldownkeep tension even

3. Underhand Barbell Row

4. Iso-Lateral Machine Low Row

5. Panatta Machine Lat Pulldown

6. Freemotion Pulldown (hold at the end 5 seconds)

7. T-Bar Row (drop set )

8. FST-7 Straight Arm Pulldown seven sets till failure 45 second rest

Second back workout


1. - Neutral grip lat pull-down d)

2. - Pull ups

3. bent over rows

4. - incline bench dumbbell rows

5. - Underhand pull down machine change hand position

6. - cable pullovers

7. hyper extension

n
FST-7 Back Workout #1 back and abs(45 min to hour)

Abs (All on the inclined as shown) Repeat twice 1 min rest in between

1. Reverse crunches(till failure


2. Knee to elbow(10 -15each side) don’t forget mind to
3. Leg lift

4. Bicycle kicks (till faiure)

Back : 1 min rest /1:30 between exercises

 Exercise #1: Lat pulldown (medium / supinated grip), 4 sets of 8-12 reps
Notes:
I. Arch back a bit when you are pulling down,
II. pull with elbows
III. (1 min rest) between sets
IV. Hands get narrower with every set,
V. Partials at the end (3-5) focuses on intensity

 Exercise #2: Lat pulldown (narrow / neutral grip), 4 sets of 8-12 reps
Notes:
As the above Focus on partials
 Exercise #3: Bent over ez-bar row (wide / supinated grip), 4 sets(2
warmup , 2 warmup) of 8-12 reps
Notes :
1. Torso a little bit above parallel
2. Shoulder and elbow pulled back
3. Reverse grip emphasis lower back
4. Control the top
5. Partials are ok at the last 2 working sets
6. CONTROL

 Exercise #4: Seated cable row (v-handle), 4(1 warm up 3 working sets )
sets of 8-12 reps
Notes :
1. Focus on contraction
2. Pose after each set (lat spread)
3. NO partials

 Exercise #5: Straight arm cable pullover, 7 sets of 10-15 rep, 45 seconds
rest
Notes
1. 7 sets
2. Pose between each (10-15 sec) first 2 lat spread classic 3rd
stretch on bar 4th bodybuilder style lat spread (thumbs on hips)
After the 6th double biceps 7th lat spread to rear lat spread
3. Weight doesn’t change
FST-7 Back Workout #2
 Exercise #1: Machine pulldown (narrow / neutral grip), 3-4 sets of 8-12
reps**

 Exercise #2: Barbell bent over row (supinated grip), 3-4 sets of 8-12 reps

 Exercise #3: Seated cable row (v-handle), 3-4 sets of 8-12 reps

 Exercise #4: Lat pulldown (medium / supinated grip), 3-4 sets of 8-12
reps


 Exercise #5: Lat pulldown (wide / overhand grip), 7 sets of 10-15 reps, 45
seconds rest

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