Weekly Workout Gainz - BACK

Weekly Workout Gainz - BACK

WORKOUT OPTIONS:
- Do all exercises once, and then repeat 2 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)

GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set

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Weekly Workout Gainz - BACK
  • Pull-Ups - (All Views)
    00:30
    Pull-Ups - (All Views)

    Pull-Ups - (All Views)

    ///// PRIMARY MUSCLES WORKED

    - Latissimus dorsi
    - Teres major
    - Trapezius
    - Rhomboid major
    - Rhomboid minor

    BICEPS
    - Biceps brachii
    - Brachialis

    FOREARMS
    - Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Splenius capitis
    - Sternocleidomastoid

    SHOULDERS
    ...

  • Chin-Ups - (All Views)
    00:30
    Chin-Ups - (All Views)

    Chin-Ups - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BACK
    - Latissimus dorsi
    - Teres major
    - Teres minor

    BICEPS
    - Biceps brachii
    - Brachialis

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Teres minor
    - Infraspinatus
    - Subscap...

  • Seated Rows - (All Views)
    00:30
    Seated Rows - (All Views)

    Seated Rows - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Teres major
    - Trapezius
    - Rhomboid major

    FOREARMS
    - Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Levator scapula
    - Splenius capitis
    - Sternocleidomastoid

    SHOULDERS
    - M...

  • Inverted Row - (All Views)
    00:30
    Inverted Row - (All Views)

    Inverted Row - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Latissimus dorsi

    BICEPS
    - Brachialis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Trapezius
    - Rhomboid major
    - Rhomboid minor

    BICEPS
    - Biceps brachii

  • Curls - (All Views)
    00:30
    Curls - (All Views)

    Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    BICEPS
    - Biceps brachii
    - Brachialis

    FOREARMS
    - Brachioradialis

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Middle deltoid
    - Posterior deltoid

    CHEST
    - Pectoralis major, clavicular part

    TRICEPS
    - Triceps brachi...

  • Low-Pulley Curls - (All Views)
    00:30
    Low-Pulley Curls - (All Views)

    Low-Pulley Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BICEPS
    - [R] Biceps brachii
    - [R] Brachialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - [R] Levator scapula
    - [R] Splenius capitis
    - [R] Sternocleidomastoid
    - [R] Scalenes

    SHOULDERS
    - [R] Anterior deltoid
    - [R] Middle deltoid
    - [R] Posterior ...

  • Low-Pulley Curls - (All Views) - LEFT
    00:30
    Low-Pulley Curls - (All Views) - LEFT

    Low-Pulley Curls - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    BICEPS
    - [L] Biceps brachii
    - [L] Brachialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - [L] Levator scapula
    - [L] Splenius capitis
    - [L] Sternocleidomastoid
    - [L] Scalenes

    SHOULDERS
    - [L] Anterior deltoid
    - [L] Middle deltoid
    - [L] Posterior ...

  • High-Pulley Curls - (All Views)
    00:30
    High-Pulley Curls - (All Views)

    High-Pulley Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BICEPS
    - Biceps brachii
    - Brachialis

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Sternocleidomastoid

    BACK
    - Latissimus dorsi
    - Teres major

    CHEST
    - Pectoralis major
    - Serratus anterior

    TRICEPS
    - Triceps brachii, long head
    - Triceps brachii, m...

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