TOP 3 BEST KILLER BACK WORKOUT

LAT PULL-DOWN

PROCEDURE

1. Grape the handle with a pronated grip at shoulder width.
2. Sit down on a pulldown machine, keep your thighs exactly under the pad and press your feet to the floor.
3. As you breath out,keeping your back straight and squeezing your shoulder blades together lower the bar until it touches your chest.
4. As you breathe in, raise the bar back to the initial position.

4 SET

Fast twitch fiber- size(8-10 rep)

Slow twitch fiber- size(15-20 rep)

BARBELL DEADLIFT

PROCEDURE

1. Place the barbell on the floor in front of yourself.
2. Your feet and your thighs should be in one line and at the same distance from the bar with your toes slightly facing outside.
3. Grab the bar using a shoulder-width proneted grip or a grip slightly wider than a shoulder-width grip.
4. Place your shoulders right above the bar.
5. Keep your head looking forward all the time while performing the exercise.
6. Your back should be straight with a bend at the waist.
7. Use your leg and back muscles while lifting the weight.
8. Pull the bar as you stand up slightly touching your thighs while standing up.
9. move your shoulders back and make your blades meet at the top of the movement.
10. slowly lower the barbell by bending at the knees and moving your hips back.
11. Hold the barbell as close to the legs as possible.
12. Keep your heels pressed against the floor all the time and do not move the weight above your toes.

4 SET

Fast twitch fiber- size(8-10 rep)

Slow twitch fiber- size(15-20 rep)

HYPER EXTENSIONS

PROCEDURE

1. Lie on the bench and press with your ankles.
2. Place your thighs on the wide pad so that you can bend at your waist easily.
3. Keep your torso straight and cross your arms in front of you or behind your head.
4. As you breathe in, slowly bend your torso until you feel the stretch at your thighs and you can no longer keep moving without a rounding of your back.
5. As you breathe out return to the initial position.
6. Do not arch your back and do not swing your torso while performing the exercise.
7. You can hold a weight in front of you for additional resistance.

4 SET

Fast twitch fiber- size(8-10 rep)

Slow twitch fiber- size(15-20 rep)

Remember that you should subsequently increase the weight in every next set.
Take 30 seconds rest between each set.