Advanced back workout: How I brought my lats into shape
It was second week of Dec’’2018 & I was continuing to build my muscle mass after achieving my weight loss & toning objective. Although I was quite contained & satisfied with my back work-out regime, I knew I needed to bring improvement in my lats. With this thought in mind, I reached gym at 6 am on a Sunday. I phoned up Kunal:
Me: Kunal , what time are you reaching?
Kunal: Bro, I may get late by 30 minutes. You continue, I will join you.
Me: Ok mate! I shall start with back warm up
Kunal: Ok cool! Meet you soon!
I have been working on my back with lot of pull-ups & dumbbell rows however I realised that it required more efforts to get that wide lat extending lower down to torso which shall help to attain perfect V shape look. I also needed to focus on building large traps for my upper back.
I started with deadlift & was soon joined by Kunal. We started with 30 kgs( 15 kgs each side, 12 reps) which we could do comfortably. We then increased weight to 50 kgs( 25 kgs each side) & did only 8 reps. We approached Shaad bhai:
Shaad bhai: Sushant ji, focus should be kept on heavy weights & fewer reps.
Sushant:copy that!
We then increased weights to 70 Kgs & managed to do 4 instead of 6 reps. However, we could really feel positive about that great deadlift.
We then moved on to Dumbbell row & increase weights from 25 kgs to 40 kgs with 6 reps. Immediately after we did T-Bar row & increased weights to 45 kgs. This tested our supreme strength level & I could not do more than 4 reps.
Then we came to my favourite one -Lat pull down ( wide & close grip). We increased weights from 36 Kgs to 63 Kgs over 4 sets with reps in descending order of 12 to 6 reps. This was a strength & confidence booster for us. It was clear that we needed to increase weight with less reps to get that wide lat I was aiming for.
To close the workout for back, I finally did seated cable row with increasing weights from 37 kgs to 57 kgs. We did over 4 sets. This exercise exhausted us to the core.
I followed this back regime for 4 months & I could see a comparable difference in my upper back & lats. Presently, I have been doing this high energy workout regime twice a week & have been quite satisfied with growth in lats.
In case you wish to learn what it takes to have a great back, please feel free to connect with me on sushant@thesushantkumar.com.
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