| From a bodybuilder's perspective one of the most | | | | strengthen the entire back. |
| important body areas is the back. Not only can it be | | | | 5. Pulldowns - 3 sets of 10-15 reps. This exercise will |
| visually impressive but a strong back is essential for | | | | define the lats. |
| intensive training and day to day living. In bodybuilding | | | | As with all exercises you need to take care in |
| you are aiming for three things with regard to | | | | scheduling specific body parts. To begin with you |
| developing the back muscles: | | | | should incorporate your back exercises into a program |
| - Thickness of the upper back (traps). | | | | similar to the one suggested below: |
| - Wide lats. | | | | Day 1: Biceps, Back, Abs |
| - Highly defined lower back (spinal erectors and lower | | | | Day 2: Hamstrings, Shoulders, Abs |
| lats). | | | | Day 3: Quads, Forearms, Calves |
| As a beginner there are five essential exercises for | | | | Day 4: Triceps, Chest, Abs |
| developing these muscles quickly: | | | | For the first couple of weeks complete one set but |
| 1. Dumbbell shrugs - 3 sets of 10-15 reps. This exercise | | | | then add one set each week to a maximum of three. |
| will develop the traps. | | | | At the end of three months you will be ready to move |
| 2. Seated V-bar cable rows - 3 sets of 10-15 reps. | | | | on to more intensive intermediate level exercises. The |
| This exercise will develop the mid upper back. | | | | most important thing to do if you want to keep making |
| 3. Bent over barbell rows - 3 sets of 10-15 reps. This | | | | gains, is to stay consistant, and also making sure to |
| exercise will add thickness to the upper back. | | | | give your body the right nutrition. |
| 4. Pullups - Aim for 25 reps. This exercise will | | | | |