BACK DAY | HOME GYM WORKOUT – multi-gym: Bodybuilding Encyclopedia

Back Day | Home Gym Workout

Overview

This comprehensive back workout uses a multi-gym setup, perfect for those training at home. Strengthening your back not only improves your physique but also enhances posture and protects the spine.

Warm-Up

• 5-10 minutes of light cardio (jump rope, high knees)
• Dynamic stretches focusing on the upper body and back

Workout Routine

1. Lat Pulldowns

• Sets: 3
• Reps: 10-12
• Instructions: Sit at the lat pulldown machine, grip the bar wider than shoulder-width, and pull it down towards your chest.

2. Seated Cable Rows

• Sets: 3
• Reps: 10-12
• Instructions: Using the rowing machine, pull the handle towards your torso while keeping your back straight.

3. T-Bar Rows

• Sets: 3
• Reps: 8-10
• Instructions: Position yourself over the t-bar row, pulling the handle towards your lower chest.

4. Bent Over Dumbbell Rows

• Sets: 3
• Reps: 10-12
• Instructions: Bend at the waist, with a dumbbell in each hand, and row them to your sides.

5. Straight Arm Pulldowns

• Sets: 3
• Reps: 12-15
• Instructions: Stand and pull the bar down in front of you, keeping your arms straight to engage the lats.

Cool Down

• 5-10 minutes of stretching focusing on the back and shoulders

Tips

• Maintain proper form to prevent injury.
• Adjust weights according to your fitness level.
• Stay hydrated throughout your workout.

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