Back training program | Practice three times a week
Monday: back width shaping training
Stretch the chest and back for 20S.
Large stretch 10 times
Auxiliary pull-ups 4 groups 10 times.
Wide grip and high pull-down for 4 groups * 12 times.
Pull down the instrument for 4 groups * 12 times.
Straight arm press down for 4 groups * 12 times
Wednesday: back shaping training
Stretch the chest and back for 20s.
Large stretch 10 times
Rowing with one arm for 4 groups 12 times
Row in narrow distance in sitting position for 4 groups * 15 times.
Barbell rowing 4 groups * 12 times
Goats stand up for 4 groups * 15 times.
Friday: Back shaping training
Stretch the chest and back for 20S.
Large stretch 10 times
4 groups of rowing with wide grip in sitting position, 12 times.
4 groups of narrow distance and high position pulldowns * 12 times.
Barbell rowing 4 groups * 12 times
Goats stand up for 4 groups * 12 times.