🗒️ Advenced’s Barbell Back Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Advanced Barbell Back Routine
✋ Tips for Effective Preparation!!
- When doing barbell exercises, make sure to maintain a stable core and avoid any shaking in the upper body.
- When performing heavy weightlifting, always make sure to install a safety bar and wear a supporter while exercising!
- If you are too ambitious, you are more likely to get injured. Instead of relying on mental strength, aim to exercise in the best condition possible.
📝 Exercise list
Click on the exercise for detailed instructions.
Romanian Deadlift
How To
- Start by placing a barbell in front of your feet.
- Your feet should be shoulder-width apart and grab the barbell tightly and stand up.
- Maintaining your face forward, lift the barbell and place it at the butt level.
- Bend your knees slightly, keeping your hips and back straight.
- Slowly lower the barbell to knee level.
- Lift the barbell in reverse order to return to the position in step 2.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to focus on proper form and technique.
Keep your back straight and core engaged throughout the exercise.
Initiate the movement by hinging at the hips and pushing your glutes back.
Keep a slight bend in your knees and maintain a neutral spine position.
Lower the weight down towards your shins while keeping it close to your body.
Drive through your heels and squeeze your glutes to return to the starting position.
Barbell Row
How To
- Spread your legs across the width of slightly narrower than your shoulder.
- Bend over and grab the bar with unlocking your knees while keeping your hips high.
- Pull the bar against your lower chest or abs depending on the area you targeted.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to focus on proper form and technique.
Keep your back straight and core engaged throughout the exercise.
Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
Initiate the movement by pulling your shoulder blades back and squeezing them together.
Keep your elbows close to your body as you pull the barbell towards your chest.
Lower the barbell back down in a controlled manner, maintaining tension in your back muscles.
Good-morning
How To
- Stand with your feet shoulder-width apart and open your chest while keeping the tension on your back.
- Start leaning forward. Lower your body until it is parallel to the ground. At this time, your knees should be slightly bent.
- Return to the starting position while keeping the tension on your back.
sets: 5 sets
reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a warm-up to prepare your body for exercise.
Focus on proper form and technique to avoid injury.
Start with lighter weights and gradually increase the intensity as you get stronger.
Listen to your body and take rest days when needed.
Stay consistent with your workouts to see progress.
Don’t forget to stretch after your workout to improve flexibility and prevent muscle soreness.
Underhand Barbell Row
How To
- Stand with your legs hip-width apart and bend over your upper body to grab the barbell with your palms facing up.
- Keeping your back neutral and not arching, lift the barbell to knee height.
- Bend your arms and pull the barbell up to your abdomen while attaching your elbows next to your body.
- Feeling the stimulation on your back, lower the barbell and return to the position 2.
Sets: 5 sets
Reps: 10 reps
Rest Time: 1min
🤖 CHAT GPT 코치의 의견을 들어볼까요?
Start with a light weight to focus on proper form and technique.
Keep your back straight and core engaged throughout the exercise.
Hold the barbell with an underhand grip, hands shoulder-width apart.
Pull the barbell towards your lower chest, squeezing your shoulder blades together.
Lower the barbell back down in a controlled manner, fully extending your arms.
Focus on pulling with your back muscles rather than using your arms to lift the weight.
Weight Hyperextension
How To
- With your face facing down to the floor, secure your heels and thighs to the hyperextension machine.
- Withholding a weight plate on your arms, lower your upper body.
- While feeling the muscle tension on your lower back, lift the upper body to get back to the starting position.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to ensure proper form and technique.
Engage your core muscles throughout the exercise to protect your lower back.
Keep your back straight and avoid rounding or arching your spine.
Control the movement and avoid using momentum to lift the weight.
Breathe out as you lift the weight and breathe in as you lower it.
Gradually increase the weight as you become more comfortable and confident with the exercise.
Weighted Pull Up
How To
- Attach the weight to your body and hang it from the bar (or pull up bar) with your arms wider than your shoulder.
- Pull yourself up until your chin is above the bar.
- Go down while maintaining the position so that the upper body does not shake.
Sets: 5 sets
Reps: 10 reps
Rest Time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a weight that challenges you but allows you to maintain proper form.
Engage your core and keep your body straight throughout the movement.
Focus on pulling with your back muscles rather than relying on your arms.
Control the movement on both the way up and the way down.
Gradually increase the weight as you get stronger to continue challenging yourself.
Listen to your body and rest when needed to prevent injury.
Here’s Another Recommended Routine for You
Barbell
Soulder
Advenced
