Diogo Nunes
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Back Workout 2 - Off Season
🕑 Added 2023-06-24 18:41:32 +0000 UTCBACK WORKOUT
• Seated Machine Pulldown 4 X12-10-10-10
• Unilateral Neutral Grip Machine Row 3 X10-10-[8-6]
• Free Barbell Row 3 X10-10-10
• Single Arm Machine Pulldown 3 X12-10-8
• High Cable Pullover with Rope 3 X12-10-10
• Hyperextensions 3 X12-12-12
Workout Parameters:
• Rest sets: 60"/75"
• Rest between exercises: 2'
• Increase the weight set by set
• Tempo (control the rate at which an exercise is performed)
• Do 1" or more of squeeze in the contraction phase
• Hold the negative at least 2"
Notes/Tips
• The positive part of any movement is when muscle is
contracted. Negative is when the muscle lengthens
• In back exercises, is very important to NOT stretch your
arms completely. This way you will allow the lats to support
the weight all the time.
• Breath in the negative, breath out in the positive
• You should control weight at all points
