The Powerhouse Back Routine  
An essential yet often overlooked bodypart is the back. I'll admit, I often skip my back workout because I find it boring but it's necessary to get huge.
 
Lat Pull-downs: (wide handle to front)
 
            1 set lightweight x 10 reps
 
            2 sets moderate weight x 10 reps
 
            2 sets heavy weight x 8 reps
 
            1 set light-moderate weight x 20 reps
 
*Bring the bar to the top of your chest keeping your lower back arched and your chest high. Always look up at the pulley and pull using your arms as hooks rather than incorporating too much bicep.
 
Bent-over Barbell Rows:
 
            1 set lightweight x 1 0 reps
 
            2 sets moderate weight x 8 reps
 
*Keep your lower back arched and your knees bent throughout the movement! Try using a palms out grip every other workout to limit the stress on your deltoids.
 
Hammer Curls:
 
            1 set light weight x 15-20 reps each arm
 
            1 set moderate weight x 10 reps each arm
 
            1 set heavy weight x 6-8 reps each arm
 
*Keep the dumbbells below your shoulders and elbows tucked in throughout the movement.
 
Hammer Machine Rows:
 
            1 set heavy-moderate weight x 8 reps
            2 sets heavy weight x 6 reps
 
*Breathe deeply, slow the movement down and make every rep count. Remember to have perfect from.
 
  Forcillo's Gym is based in Toronto, Canada James Forcillo can be contacted by email at forcillosgym@hotmail.com   Back to the Workouts