Team Swench - #BackDay

So today we were once again at G&A Fitness in Sheldon, Birmingham! smashing out a big back session!

Here's todays workout:


We always start with pull ups, just to get the blood flowing through the whole back and to get warmed up! We did 4 sets of around 12-15 reps.

Next was Deadlifts! We cant stress enough how important deadlifts are to your Bodybuilding/Strength routine. A big compound movement which works your entire body. We went with more of a strength workout today: 5 Sets of 5 Reps.  We tend to mix up the rep range over a few weeks and then one week we'll just do single reps to just max out and hit some pr's!

Deadlifts tend to be a noisy exercise!!

On to some rows next!



Seated Row - 4 Sets of 8 Reps


Rowing movements are essential for your back development. Today we went with the seated (weight-Loaded) Rowing Machine. Keeping your chest right up against the pad removes any momentum, and lets you get that full stretch and squeeze on every rep.

Underhand Rows - 4 Sets of 8 Reps


We like to get some underhand rows into our routine as the change of grip activates your lats much better we feel. Although it will bring your biceps into the movement slightly.

 

Lat Pull Overs - 4 Sets of 8 Reps

We find that not a lot of gyms actually have this machine. It gives your lats a really good stretch and workout. You can do the same exercise with dumbbells, however I feel it puts a lot of stress on your shoulder joints, and because of previous shoulder injuries we prefer this machihne.

              
Lat Pull Downs (Close Grip) 4 Sets of 8 Reps

We finished with some Lat Pull Downs. We went with a close grip hand placement today. Remeber to keep your back straight on this exercise. Leaning too far back will cause your bodyweight to assist in the lift.






             

                                                    And here's our back development so far!