Back to Back
November 12, 2009 by Joe Gigantino
The ‘V’ shaped back; for men it shows strength, and for women it shows a lean toned back and a tiny waist. In today’s upper body workout we are focusing on strengthening and defining the back muscles; deltoids, lats, rhomboids, and traps, along with some other smaller back muscles too 
giving a defined strong lower, middle and upper back.
These are some of the best back exercises I have found, we are going back to back on this workout! 
Warm up: 10 minutes on the elliptical, then 5 minutes of indoor row
Back Exercise Workout Routine:
- Seated Cable Rows; Advanced = 80 to 100 lbs, Beginner = 30 to 60 lbs
- Hang Power Cleans (if you don’t know or not sure how to do a clean, then do barbell shrugs!) Advanced = 85 to 115 lbs, Beginner = 45 to 65 lb bar
- Lat pull downs (in front); rotate each set with: wide grip then normal grip on the straight bar, then close grip on the ‘V’ bar; Advanced = 125 lbs, Beginner = 40 -60 lbs
- Sumo High Pulls (or upright barbell rows)
- Back Extensions (or hyper extensions)
- repeat circuit 3 to 4 times. Post your time and how many circuits you completed!
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Thanks for this. Been looking for something new to try for my back, will definitely give this workout a try.
Awesome! Let me know how it goes!