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Advanced Back Workout 2

Jamie September 15, 2023

Exercise 1: Deadlifts

• Sets: 4
• Reps: 5
• Rest: 2-3 minutes
• Tips: Maintain proper form throughout, keep your back straight and engage your core. Use a mixed grip or straps for heavier weights.

Exercise 2: Pull-Ups

• Sets: 4
• Reps: 8-10
• Rest: 90 seconds
• Tips: Focus on a controlled movement both on the way up and down. If you can’t do pull-ups unassisted, use a resistance band.

Exercise 3: Bent-Over Rows

• Sets: 3
• Reps: 8-10
• Rest: 2 minutes
• Tips: Keep your back flat, hinge at your hips, and engage your lats. Use an overhand grip for a wider range of motion.

Exercise 4: T-Bar Rows

• Sets: 3
• Reps: 8-10
• Rest: 2 minutes
• Tips: Maintain a slight bend in your knees, keep your chest up, and pull the bar towards your abdomen while squeezing your shoulder blades.

Exercise 5: Single-Arm Dumbbell Rows

• Sets: 3 per arm
• Reps: 10-12
• Rest: 90 seconds
• Tips: Place one knee and hand on a bench, keep your back parallel to the ground, and pull the dumbbell towards your hip, focusing on the contraction.

Exercise 6: Seated Cable Rows

• Sets: 4
• Reps: 12-15
• Rest: 1-2 minutes
• Tips: Sit tall, pull the handle towards your abdomen, and squeeze your shoulder blades together at the end of the movement.

Exercise 7: Face Pulls

• Sets: 3
• Reps: 15-20
• Rest: 1-2 minutes
• Tips: Attach a rope handle to a high pulley, pull it towards your face while keeping your elbows high and squeeze your upper back muscles.

Remember, these exercises require proper form to prevent injury. Warm up before starting, and gradually increase the weights as you become more comfortable. Listen to your body and adjust the weights and reps if needed. Rest and recovery are crucial for muscle growth, so ensure you’re getting adequate sleep and nutrition. Always consult a fitness professional before attempting a new workout routine, especially if you have any pre-existing medical conditions.