Workout 205 - It's Time to go BACK!

1.0 FRONT LAT PULLDOWN
1.1 Target: Lats, Teres Major, Upper Back
1.2 Tools: Cable machine
1.3 Breathing: Inhale during execution (pull), Exhale during release (upward movement)
1.4 Type: Compound exercise
1.5 Grip: Wide, Overhand-grip/Close, Underhand-grip
1.6 Exercise:
1.6.1 Use this exercise as a warm up exercise
1.6.2 Complete 4 sets with increment in weights
1.6.3 1.5 mins rest between sets
1.6.4 Note: Keep back straight, chest straight out while pulling the bar down to upper chest level

2.0 DEADLIFT
2.1 Target: General Back
2.2 Tools: Barbell, Smith machine
2.3 Breathing: Inhale during execution (pull), Exhale during release (downward movement)
2.4 Type: Compound exercise
2.5 Grip: Shoulder-width, Reverse-grip
2.6 Exercise:
2.6.1 Here Comes the Pain! I personally call this the Power Exercise for Back
2.6.2 Complete 4 sets with increment in weights. Maintain low reps to avoid injury especially for those who are having lower back pain. Try this routine: 8x30, 8x40, 6x60, 4x80 (based on average body weight of 70kg)
2.6.3 1.5 mins rest between sets
2.6.4 Note: Refer Workout 203 - 6 Simple Steps to Perfect Deadlift! post for correct pose and execution

3.0 BENT-OVER ROW
3.1 Target: General Back
3.2 Tools: Barbell/Dumbbell/Smith machine
3.3 Breathing: Inhale during execution (pull), Exhale during release (downward movement)
3.4 Type: Compound exercise
3.5 Grip: Shoulder-width, Overhand-grip/Shoulder-width, Underhand-grip
3.6 Exercise:
3.6.1 Any free-weight (FW) exercise is good to work on more muscles group at one time and promote body balancing. Bent-over row has no exception
3.6.2 Complete 4 sets with increment in weights
3.6.3 Lift barbell until close to your torso. Get a 2-seconds contraction before releasing to initial position
3.6.4 1.5 mins rest between sets
3.6.5 Note: Keep lower back straight and minimal body movement throughout execution


4.0 SINGLE-ARM DUMBBELL ROW
4.1 Target: Upper Back, Lats
4.2 Tools: Dumbbells/Flat Bench (assist)
4.3 Breathing: Inhale during execution (pull), Exhale during release (downward movement)
4.4 Type: Isolation exercise
4.5 Grip: Overhand-grip
4.6 Exercise:
4.6.1 Position your body on the bench in such a way that your left knee bent and left hand straight, on top of the bench. Right leg slightly bent (on the floor) and begins execution with your right hand. Switch to the next side upon completion
4.6.2 Complete 4 sets with increment in weights
4.6.3 1.5 mins rest between sets
4.6.4 Note: Keep back straight and upper arms close to your body throughout exercise


5.0 REAR LAT PULLDOWN
5.1 Target: Lats, Terest Major, Upper Back
5.2 Tools: Cable machine
5.3 Breathing: Inhale during execution (pull), Exhale during release (upward movement)
5.4 Type: Compound exercise
5.5 Grip: Wide, Overhand-grip
5.6 Exercise:
5.6.1 Complete 4 sets with increment in weights
5.6.2 1.5 mins rest between sets
5.6.3 Note: Keep back straight, chest straight out while pulling the bar down to behind neck level

6.0 BACK EXTENSION
6.1 Target: Lower Back
6.2 Tools: Extension machine/Barbells (for extra leverage)
6.3 Breathing: Inhale during execution (pull body up), Exhale during release (downward movement)
6.4 Type: Isolation exercise
6.5 Exercise:
6.5.1 Complete 4 sets with or without barbells on hand
6.5.2 1.5 mins rest between sets
6.5.3 Note: Maintain a controlled execution throughout exercise. Get a 2seconds contraction at top before releasing your body down