Back Extreme Work Out

This is an Arnold Schwarzenegger type of exercise according to my trainer.

I haven't push my back that much, so this surely did hurt me a lot.
Warm Up.

Pull Up.
50 reps pull up on 4 Sets = 12=12=12=14

Bent Over Barbell Row

Major Muscle Worked: Middle Back
Minor Muscles Worked: Biceps, Lats
Equipment: Barbell
3 sets 12=14=16 or add some weights and maintain rep counts.

Position your feet at about shoulder width. Bend over so your back is as close to parallel to the floor as you can and hold bar with an reverse grip and with hands a little wider than shoulder width. Keep legs slightly bent. Hold bar at arm's length straight down. Pull bar straight up to the lower part of your chest. Slowly lower bar back to starting position. Keep your head up and back straight at all times, and do NOT swing or use momentum to lift the weight.



Lower Back Exercise.
Machine: Rowing Machine..
4 Sets = 16X4 using 50+50 plates.
Pull the bar towards your waistline then slowly release back to original position.
After doing the reps, stretch lower backs.


Dumbbell Row on Bench.
Lower Back.
4 sets= using 30 kg dumbbell 12=14=16=20

Leaning toward the bench, put the right knee on the bench and the palm just inches after that across the bench. Make sure the arms is n 90 degrees position to the bench.

Pull the dumbbell using the left hand from the floor up to the top of the waistline/buttocks.Then slowly put it back on the original position extending you hands reach.

Do repetition on the other side.


Rhomboids.
4 sets 12=14=16=18
Using the Pull down cable.

Hold handle parallel to the body . Chest out. Stomach tight. Start on with arms forward then slowly pull down until it touches the body.

At end of the sets hold it about 40 seconds to stress out the muscles.

Biceps Heavy
Using the Olympic Bar 20kg
Stand straight. Hold the the bar using the reverse grip. Keeping the back straight, Slowly lift the bar without moving the elbows.
After end of reps, hold the bar for about 40 seconds. This will stress the muscles.


Biceps Light Weight.
4 Sets = 30(20) =25(20) = 20(20) =20(20)
Using the Pull down cable machine. Put the pulley near the ground.
Put 7.5 kg .

Standing straight. Position the handle and stand a half arm length from the handle.
Slowly bend the arms and stretch the biceps.
After reps on the 7.5 put it to a lower weights 5 kg then just continue. and assistance will be good.
And at the end of the sets. Hold the bend for about 40 secs.



This exercise is so intense that i have to sleep by the time i got home.
Now i am typing this.