There are 5 main areas that the Back Day Workout must focus on: lats, upper and lower traps, low back, rotator cuff and teres major. There are two big common mistakes with typical lat focused training: it only works a fraction of the back muscles and many people choose repetitive exercises that only work in one plane.
- Training this way does not maximize your upper body strength.
- When we structure the Back Day Workout, we want to be sure to work ALL the back muscles and incorporate a variety of training elements: compound lifts, switching grips to hit different muscles, explosivity plus targeted work in the lats, the smaller muscles and the traps.
BACK DAY WORKOUT FAQS
IS 5 EXERCISES ENOUGH FOR BACK DAY?
Depending on what back exercises you choose, 5 exercises may be enough for back day. You want to choose a wide range of exercises to hit the muscle fibers in all of the back muscles. You also want to incorporate a variety of training elements: compound lifts, switching grips to hit different muscles and exclusivity to build muscular power output. Be sure to warmup adequately so that you have warm muscles before beginning your workout. If you don’t have access to weight training equipment like barbells and a cable machine, other accessible exercises may be done with a pair of dumbbells or resistance bands. If you have access to a chin-up bar, this will help you to do different variations of exercises like chin-ups and pull-ups to help you switch grips to hit different muscles.
Fitness Club 