Now after mastering the beginner workouts its time for the intermediate workouts as you are now in the advanced beginners stage. These workouts will be very intense comparing to the beginners workouts. To make your body "v-shaped" these workouts plays the important role. As known the wings workouts need hydraulic machines here some intense dumbbells workouts are included.
.jpg "Intermediate back workouts")
GRIPPING:
Before you start your workouts be cautious about gripping. Unlike other workouts back needs the special grip. Hold the equipment perfectly. Holding equipment imperfect/wrongly may cause unbalanced position and pull you towards the equipment can cause severe injury in the head. And also your hand might get rid of the rod if you have loose grip,which makes you to fall in the ground.
WORKOUTS:
1. Lat pull down:
2. Narrow-Lat pull down:
Image 2.1 shows how to handle the bar comparing 1.1. Attach a long bar to the lat pull down machine and adjust the thigh pads so that when you are sitting your knees are at right angles and feet flat on the ground. Grip on the bar with your hands shoulder-width apart and sit down maintaining the upper body in an upright position, slightly leaning back from the hip. Pull the bar in front of your face to the top of your chest and pause. Slowly release the bar back to the starting position by straightening your arms. The narrow pull down workout is essential to develop the wings.
Frequency :3 sets increasing weights each set.
(or)
3. Underhand-grip lat pull down:
Image 3.1 is the underhand-grip lat pull down. Unlike lat pull down you have to reverse grip the bar, where the palms should face towards you. Also the gripping length should be equal to shoulder width-apart. Attach a long bar to the lat pull down machine and adjust the thigh pads so that when you are sitting your knees are at right angles and feet flat on the ground. Grasp the bar equal to shoulder width apart in reverse direction to the normal lat pull down. Sit down maintaining the upper body in an upright position, slightly leaning back from the hip. Pull the bar in front of your face to the top of your chest and pause. Slowly release the bar to the starting position by straightening your arms. You can do this workout in alternate weeks skipping 2.1.
Frequency :3 sets increasing weights each set.
Tags: Indian muscle building intermediate back workouts, Intermediate back workouts in Indian conditions, Advanced beginner back workouts.
WORKOUTS:
1. Lat pull down:
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| 1.1. Lat pull down |
The figure 1.1 shows the initial basic exercise for your back, the lat pull down. Attach a long bar to the lat pull down machine and adjust the thigh pads so that when you are sitting your knees are at right angles and feet flat on the ground. Grasp the bar using a wide grip(greater than shoulder width apart) and sit down maintaining the upper body in an upright position, slightly leaning back from the hip. Pull the bar in front of your face to the top of your chest and pause. Slowly release the bar back to the starting position by straightening your arms.
The image 1.2 shows the bad form of lat pull down workout. Don't pull the bar behind the neck.
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| 1.2. Bad form of lat pull down |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
2. Narrow-Lat pull down:
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| 2.1. Narrow-Lat pull down |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
(or)
3. Underhand-grip lat pull down:
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| 3.1. Underhand-grip lat pull down |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
4. Overhand-grip pulley row:
Image 4.1 shows the overhand-grip pulley row workout. To begin this workout take hold of the handles of the bar as shown in the image. Sit with your back straight while keeping your legs bent ans feet against the metal block. Extend your arms feeling your lats stretch. Pull the weight back into your body until the handles touch your abdomen.
Frequency :3 sets increasing weights each set.
The image 9.1 shows how to deal one-arm cable row workout. This is actually advanced workout where it can assure your back muscles for its development. Stand facing a cable station and hold a low pulley with one hand. Your legs should be slightly staggered. Pull back on the pulley by bending your arm at the elbow. You should pull back until you reach your hip. Return to the starting position and repeat. Completing this exercise with both your hands counts as 1 set.
Frequency :3 sets increasing weights each set.
4. Overhand-grip pulley row:
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| 4.1. Overhand-grip pulley row. |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
5. Machine pullover:
Image 4.1 shows the machine pullover exercise. Sit in the pull over machine and press the lever in front of you and while you press it down bring your back muscles out. Then release the lever as well as your back muscles. This is one repetition of this workout.Repeat these step to complete one set.
Frequency :3 sets increasing weights each set.
5. Machine pullover:
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| 5.1. Machine pullover |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
6. Reverse chin up:
Chin up is completely the manual exercise. You need to lift your whole weight of your body only with your hands. Image 6.1 shows how to do the chin ups. Extend your arms and take an under grip on the bar with your hands shoulder-width apart. Inhale ans stick your chest out to pull yourself upward until your chin is at the level of the bar. Exhale as you complete the movement. You will get a very good result from this exercise. Your will also gain strength by doing this. Only if you expert chin-up you can do overhand-grip pull ups when you go to advanced workouts.
Frequency :3 sets.
6. Reverse chin up:
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| 6.1. Reverse chin up |
Frequency :3 sets.
Rest :1-3 mins rest between each sets.
Repetition :10- failure.
7. Neutral-grip lat pull down:
The image 7.1 describes the neutral-grip lat pull down. To perform this workout sit on the bench in front of lat pull down machine, with thighs supported by the pads. Grasp two pulleys using both your hands which is attached to the same hook. Pull it down towards your chest and slowly release it to go to the starting position.
Frequency :3 sets increasing weights each set.
7. Neutral-grip lat pull down:
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| 7.1. Neutral-grip lat pull down |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
8. Wide-Grip Bent-over barbell row:
Be cautious when you do the wide-grip bent-over barbell row because you will get back pain if you do it wrong. Use belts before you commence this workout. Image 8.1 shows how to do this workout. Stand with knees slightly flexed. Bend your torso at an angle of about 45°, keeping your back straight. Take an overhand grip on the bar with your hands more than shoulder-width apart and your arms dangling straight down from your shoulders. Inhale, contract your abdominals isometrically and pull the bar straight up until it touches your lower chest or abdomen. Return to the starting position, exhaling. Get some advice from your trainer or experienced gym mate to help you before you start this workout.
Frequency :3 sets increasing weights each set or with same weight.
8. Wide-Grip Bent-over barbell row:
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| 8.1. Wide-grip bent-over barbell row |
Frequency :3 sets increasing weights each set or with same weight.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
9. One-arm cable row:
9. One-arm cable row:
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| 9.1. One-arm cable row |
Frequency :3 sets increasing weights each set.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
10. Bent-over dumbbell row:
This is the most critical workout among the whole back workouts. This is completely the manual workout where you won't have any machines for support. Image 10.1 shows how to do bent-over dumbbell row. To perform this exercise place your left knee and left hand on a flat bench with your right leg set firmly on the floor. Lean forward so that your back is flat and parallel to the floor. Grasp a dumbbell in your right hand with palm facing in toward your body and lift or row the dumbbell up and in to your outer rib cage area. Return to start position position and repeat. Doing it wrong may cause back pain. Get some advice from the trainer or from senior body builder before you get started.
Frequency :3 sets with same weights initially and increasing weights each set when you advance.
From here on try to finish your workouts with bent-over dumbbell row to get wings like a falcon.
You are now well set with intermediate workouts. After mastering these go to advanced workouts.
From here on you can go till failure, it will surely give you an extra inch of muscles.
Warning: Doing workouts wrong may cause some serious injury where you cannot continue further.so learn it, do it perfectly. Don't go in blind manner.
10. Bent-over dumbbell row:
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| 10.1. Bent-over dumbbell row |
Frequency :3 sets with same weights initially and increasing weights each set when you advance.
Rest :1-2 mins rest between each sets.
Repetition :10- failure.
From here on try to finish your workouts with bent-over dumbbell row to get wings like a falcon.
You are now well set with intermediate workouts. After mastering these go to advanced workouts.
From here on you can go till failure, it will surely give you an extra inch of muscles.
Warning: Doing workouts wrong may cause some serious injury where you cannot continue further.so learn it, do it perfectly. Don't go in blind manner.
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