Found this one a long time ago and have seen it utilized many times with success.This is of course only one workout and doesnt include many of the popular choices of exercises but its always about changing things up.
Back Workout For The Ladies
Wide Grip Pull Ups----------------------------Sets 5 Reps 8-10
Wide Grip Lat Pull Down-----------------------Sets 4 Reps 10
Hammer Strength Unilateral High Row----------Sets 4 Reps 10
Seated Cable Row(Narrow Grip)----------------Sets 4 Reps 12
One Arm Dumbbell Row-----------------------Sets 3 Reps 12
Straight Arm Lat Pull Down-------------------Sets 3 Reps 15
The following workout should be performed with the heaviest weight you can lift with PROPER form. Proper form is critical!
To really focus on that mind-muscle connection with your back muscles, you don’t want to be using speed and momentum to move the weights. Slow and controlled. This workout should be intense, meaning heavy with short rest intervals.
Its best to take 60 seconds rests between sets but sometimes you can stretch it to 90 seconds if you're trying to add load. This is a great workout for a 5 day split. If back is your lagging body part move the back workout to the first day of your training week.
Back Workout For The Ladies
Wide Grip Pull Ups----------------------------Sets 5 Reps 8-10
Wide Grip Lat Pull Down-----------------------Sets 4 Reps 10
Hammer Strength Unilateral High Row----------Sets 4 Reps 10
Seated Cable Row(Narrow Grip)----------------Sets 4 Reps 12
One Arm Dumbbell Row-----------------------Sets 3 Reps 12
Straight Arm Lat Pull Down-------------------Sets 3 Reps 15
The following workout should be performed with the heaviest weight you can lift with PROPER form. Proper form is critical!
To really focus on that mind-muscle connection with your back muscles, you don’t want to be using speed and momentum to move the weights. Slow and controlled. This workout should be intense, meaning heavy with short rest intervals.
Its best to take 60 seconds rests between sets but sometimes you can stretch it to 90 seconds if you're trying to add load. This is a great workout for a 5 day split. If back is your lagging body part move the back workout to the first day of your training week.
