Summer time and a rare occasion in the UK when it’s almost too hot to be in the gym.  However, it’s summer…it’s cutting season and it’s back day!

The gym is an absolute sweatbox!

I’m a big fan of a gym vest in the summer, there’s nothing worse trying to work out when your t-shirt is soaked and stuck to you!

This workout focuses on basic but effective back exercises, focusing on the the upper and middle back, the lats for width and lower back.  A good back workout is the most important upper body workout as it provides the base to build on and provide the all important support.

All 8-10 reps

  • Lat pull downs x 4 sets
  • Deadlifts x 4 sets plus 1 x drop set
  • Seated row x 4 sets
  • Straight arm pull downs x 4 sets
  • Back extension (hold a 5kg or 10kg weight for greater effect) x 3 sets

I always try and include some extra exercises for complimentary muscle groups on back day, such as biceps and core.

  • Barbell or dumbell curls x 3 sets
  • Close grip pull ups x 3 sets
  • Abs – cable crunches with ropes
  • Hanging knee raises
  • Plank

I’m soaked….exhausted….and in serious need of a shower!  For the best results you should focus on good form over lifting big weight, your back is too important to injure and you can increase the weight gradually over time!

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