Скачать или смотреть Back Day Workout - IFBB Pro 8 Weeks Out

This workout hits your lats, traps, rhomboids, and spinal erectors — all the essentials for building a strong, thick, and wide back. If you’re serious about leveling up your posterior chain, this one's for you.

💪 Workout Breakdown:

Lat Pulldowns – 4 sets x 8-12 reps
Targets: Lats (width), teres major
Focus on pulling elbows down and in, not just your hands.

Rack Pulls – 4 sets x 10 reps
Targets: Traps, spinal erectors, upper back
Great for building density and reinforcing posterior chain strength.

Dumbbell Rows – 4 sets x 8-10 reps
Targets: Lats, rhomboids, mid-back
Use a full stretch and strong contraction — don’t rush these.

Seated Cable Rows – 4 sets x 10-15 reps
Targets: Mid-back, rhomboids, lower traps
Keep your torso still and squeeze hard at the peak.

Lying Leg Curls - 5 sets x 10 reps
Seated Leg Curls - 5 sets x 10-20 reps
Pendulum Squats - 5 sets x 15-20 reps

⚙️ Pro Tips:

Control every rep — don’t just move weight.

Use straps if grip holds you back.

Progressive overload is key — aim to increase reps or weight weekly.

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00:00 Intro
00:19 Car Talk
02:27 Keep Promises to Yourself
07:24 Back Exercise #1
10:16 Back Exercise #2
13:30 Back Exercise #3
15:28 Back Exercise #4
16:15 Coach - Team Haines Training
16:24 Lying Leg Curl
18:00 Pendulum Squats
21:07 Seated Leg Curl
22:04 Pump Check
23:28 Outro Car Talk
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