Yesterday I did this very well working back routine. The routine, as the whole program you find here it towards the goal to build up and maintain your muscles and to loose fat. So it is not a pure bulk up training for bodybuilder, but a program that everyone can use to stay in shape. Nevertheless I would not recommend it for a beginner.
As always use the correct technique, if you are not sure please ask a trainer or experienced person to show it to you and correct you if necessary.
Here is the program for the back:
Front Pull Down:
First Set:
15-20 reps at a light weight.
Second Set: 10-12 reps with adding more weight
Third Set: 8-10 reps with adding more weight
Fourth Set: 4-6 reps going to failure
Bent Over Dumbbell Row:
First Set:
15-20 reps at a light weight.
Second Set: 10-12 reps with adding more weight
Third Set: 8-10 reps with adding more weight
Fourth Set: 4-6 reps going to failure
Seated Dumbbell Grip Row:
First Set:
15-20 reps at a light weight.
Second Set: 10-12 reps with adding more weight
Third Set: 8-10 reps with adding more weight
Fourth Set: 4-6 reps going to failure
Single Arm Dumbbell Row:
First Set:
10-12 reps at a light weight
Second Set: 10 reps adding more weight
Third Set: 8 reps adding more weight
Fourth Set: 6 reps adding weight and going to failure
Hammer Strength Machine:
First Set:
10-12 reps
Second Set: 10 reps adding more weight
Third Set: 8 reps adding more weight
Fourth Set: 6-8 reps adding weight and going to failure
