•Focus: Priori ze exercises that target the la ssimus dorsi (lats) and rear deltoids (shoulders).
•Exercises: Include compound movements like pull-ups, rows (bent-over and varia ons), and deadli s. Don't neglect isola on exercises for rear delts like lateral raises.
•Progression: Gradually increase weight or reps to keep challenging your muscles.
•Form: Maintain proper form for all exercises to maximize muscle engagement and prevent injury.
Nutri on:
•Protein: Ensure sufficient protein intake to support muscle growth and repair.
•Balanced Diet: Consume a balanced diet rich in complex carbs for energy, healthy fats for hormone regula on, and of course, protein.
•Hydra on: Stay well-hydrated for op mal performance and recovery.
Recovery:
•Sleep: Aim for 7-9 hours of quality sleep each night for muscle recovery and hormonal balance.
•Rest Days: Schedule rest days to allow your muscles to rebuild and grow stronger.
•Stretching & Mobility: Incorporate stretching and mobility exercises to improve flexibility and prevent injuries.
Sample Back Workout:
Warm-up (5-10 minutes):
•Light cardio (jumping jacks, jogging)
•Dynamic stretches (arm circles, torso twists)
Workout (3 sets of each exercise, with rest periods of 1-2 minutes between sets):
Compound Exercises (target mul ple muscle groups):
•Pull-Ups (3 sets of as many reps as possible): This is a challenging exercise. If you can't do full pull- ups, try assisted pull-ups on a machine or with resistance bands. •Barbell Bent-Over Rows (3 sets of 8-12 reps): Maintain a flat back and hinge at the hips, keeping the weight close to your body.
•Deadli s (3 sets of 5-8 reps): This is a complex exercise. Ensure proper form to avoid injury. Consider star ng light and mastering the technique before adding weight.
Isola on Exercises (target specific muscle groups):
•Seated Cable Rows (3 sets of 10-15 reps): Focus on squeezing your shoulder blades together at the top of the movement.
•Dumbbell Rear Delt Flyes (3 sets of 12-15 reps): Maintain a slight bend in your knees and keep your back straight. Focus on raising your arms out to the sides, not li ing your shoulders.
Cool-down (5-10 minutes):
•Sta c stretches (hold each stretch for 30 seconds) for your back, shoulders, and hamstrings
