Back workout: The Real Game Changer

Since Sep’18, I was continuously focusing on pull ups as a basic building block for back workout. Mid of Sep’18, I spoke with Shaad bhai:

Me: Shaad bhai, after having abs i`n shape, we are not getting our shoulders into order however I still lack toned back which shall take me to a different fitness level.

Shaad bhai: You are right! This is the reason we have continuously doing pull ups. I know currently you are finding it tough to do more than 5 pull ups per set. However, strength we are augmenting through pull-ups will help in toning back after we start full range back workout today.

Me: copy that!

We started with pull-ups 3 sets of 5 sets each. After pull-ups, we did pull-in, pull-out & pull-over exercises( 1 each). I started with dumbell rows 10 kgs & did 15 reps each side. During the second set when I increased weight to 15 Kgs I could not do more than 7 reps. Immediately after, I did dead lift with 15kgs 2 sets, 8 reps each.I found them really tough & realized that I need to build more strength & should also indulge in stretching exercises.

The very next day I was discussing with Shaad bhai how hard the first day of back workout was! Shaad bhai: Did u had warm up /stretching exercise before the back workout?

Me: No!

Shaad: Monday, start with stretching & inverse pull-ups. Post that we shall do full range back exercises.

Me: Sure!

Next week, on Monday I did 10 minutes warm-up & stretching & then 3 sets , 10 reps each of inverse pull-ups. We then started with Lats exercise- lat pulldown, seated row, t-bar row & dumbell pull over. I could only do 2 sets of 8 reps each. Then I did deadlift 25 kgs, 3 sets of 7 reps each. I closed the workout with pull-ups 2 sets ,10 reps each.

Over a period of next 2 months, I steadily increased the weights & did diverse Traps & Rhomboids exercises. This steady increase of weights gave me absolute satisfaction.

Stay tuned for my next blog where I will share how increase in weights & intensity of workouts help me attain a toned back.

In case you wish to learn challenges I faced while increasing my weights, please feel free to connect with me on sushant@thesushantkumar.com.

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Originally published at thesushantkumar.com on February 17, 2019.