Training plan - how to get a good back

Author: Radim Koudelka

Videos

12.08.2021

2 minuty čtení

In today's installment of the educational series, we'll focus on back training. Our regular guest is Robert Humpál, the main face of the Supertrener.cz project

All previous episodes can be found HERE

Information you will find in the video:

Introduction 00:00
Pulling the upper pulley with a narrow grip. 1:58 - 7:14
Rack chins. 7:15 - 11:18
Overhand dumbbell overhand pull-ups. 11:19 - 14:15
Single arm pull-ups on incline bench. 14:16 - 17:50
Lower pulley pull-ups under chest. 17:51 - 21:58
21:59 - end

Back width exercises	Series	Repetition
Overhead pulley pulls with a narrow grip	2	To failure (second set reduced by 20%)
Rack chins	1-2	To failure
Back Depth Exercises	Series	Repetition
Overhand dumbbell pull-ups	2	To failure (second set reduced by 20%)
Single arm pull-ups on incline bench	1	To failure
Upper back exercise	Series	Repetition
Pull-ups of the lower pulley under the chest	Drop series	To failure

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If you have any ideas on what we could focus on in future episodes of the educational series, please feel free to comment below this article.

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Videa

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2 minuty čtení

If you're interested in what topics we've covered in past videos, just check out this link to see all of our training videos. At the same time, you will also find fitness recipes from our varimefit series on our website, through which we try to show you that even healthy recipes can be really easy, tasty and look great!