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Superset Back Workouts To Add Major Muscle Quickly



If there's one part of the body that you should absolutely make with your workouts, it's your back. When it comes to sports-related injuries, or when it comes to sports-related injuries, or when it comes to sports-related injuries, or the back niggles that plague our nation of deskbound workers. And even if your sole focus is on your gym work aesthetics, then you know that building up your back is going to make you look absolutely energetic in a T-shirt.

To help you out on all those back, he, fronts, try these two six-move workouts. Each workout involves working through three supersets, and both target all the major muscle groups in the back. Both are supremely tough, which you'll quickly realize when you see the very first superset in workout 1

involves five sets of two different kinds of pull-ups. If you're struggling for motivation, just remember the benefits of your workouts both in the gym and everyday life.

Back Workout – Session 1

How to do the workout

This is a six-move session divided into three supersets. Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec.

Warm up thoroughly, starting with some shoulders, elbow and wrist movements, then by doing some light lat pull-downs, interspersed with more mobility work in the rest periods between warm-up sets. Gradually increase the weight of each warm-up set.

Superset 1

1A Pull-up

Sets 5 Reps 5 Rest 30sec

Why It's the classic bodyweight move for a back.

How Hang from a bar with an overhand, shoulder-width grip. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. Break at the top, then lower yourself back to the start under control.

1B hammer-grip pull-up

Sets 5 Reps 5 Remainder 60sec [19659002] Why Hanging with a hands-facing, shoulder-width grip. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar.

Superset 2

These two moves work well together in a superset because they use the same space and movement patterns are very different to work all the major muscles of your back. For the first move, focus on a quality hold at the top position to engage more muscle fibers. For the second, use a light weight to minimize the involvement of any momentum and make the target muscles move.

2A Prone dumbbell row

Sets 4 Reps 8-10 Rest 30sec

Why [PleaseNotice:Thisisanautomaticallytranslatedarticle!

How Lying on an incline bench, holding a dumbbell in each hand with palms facing. Keeping your chest up against the bench, row the weights up, leading with your elbows.

Sets 4 Reps 12-15 Rest 60sec

Why How Lie chest-down on the bench holding light dumbbells.

Superset 3

This final superset wants to push your already tiring muscles back to the limit of breaking many muscles fibers as possible so they grow back bigger and stronger.

3A Underhand lat pull-down

Sets. It's a tough end to a tough workout, but both moves so it's over the finish line 4 Reps 8-10 Remainder 30sec

Why This brings your biceps into play out of your tiring lats.

How Sit on the machine, holding a straight bar with an underhand shoulder-width grip. Keeping your chest up, pull the bar down to below chin height. Pause, then return to the start.

3B Seated row

Sets 4 Reps 12-15 Rest 60sec

Why It

How Sitting on the machine holding a palm-facing grip. Keeping your chest braced, pull the handle in your bellybutton, leading with your elbows. Back to the start position.

Back Workout – Session 2

How to do the workout

This is a six-move session divided into three supersets. Do all the reps of move 1A then move on to 1B, sticking to the sets, reps, tempo and rest detailed. Then follow this pattern with moves 2A and 2B, then 3A and 3B, to add size and build across your back.

Warm up with 10 to 15 empty bar

Superset 1

1A Bent-over row

Sets 4 Reps The Bar – The number of reps per set is reduced. 8 Rest 30sec

Why The classic lift for a big back.

How Hold the bar with a shoulder-width overhand grip. Hinge forwards from the hips, then row the bar towards you, leading with your elbows. Break at the top for a one-count, then lower the bar.

1B Upright row

Sets 4 Reps 12 Rest 60sec

How How Standing tall with her chest braced up and abs braced, holding a barbell with a shoulder-width overhand grip. Row the bar up towards your chin, leading with your elbows. Pause at the top for a one-count, then slowly lower the bar back to the start.

Superset 2

With all the back moves, it's the muscles to their full capacity.

2A wide-grip lat pull-down

One of the best ways to do so is to break at the "top" part of each rep and really squeeze the working muscles. 4 Reps 10 Rest 30sec

Why A wide grip works your lats more.

How Sit on the machine and take a wide overhand grip on the bar. Keeping your chest up, pull the bar down to chin level.

2B Seated cable row

Sets 4 Reps 10 60sec

Why It works the muscles of the middle of your upper back.

How Grip the handle with both hands. Sit back and with your chest up, pull that handle towards your bellybutton. Pause, then return to the starting position.

Superset 3

In this final two superset the two moves look similar, but you must use lighter dumbbells for move 3B. That's because more muscles are getting involved in the first move, so you're getting stronger, going too heavy on the move.

Sets 4 Reps 12 Rest 30sec

Why

How Lie chest-down on an incline holding a dumbbell in each hand. Row the weights up, leading with your elbows. Hold for a one-count at the top, then lower them slowly.

3B Prone dumbbell flye

Sets 4 Reps 12 Rest 60sec

How to Lie on a bench with a dumbbell in each hand. Keeping a slight bend in your elbows, raise the weights to the sides until they reach the shoulder height. Pause for a one-count, then lower them under control.


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