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پست‌های کانال
| 2 |  +9Kim Tylor | 180 |
| 3 |  +9Katharina Amalia | 228 |
| 4 |  +7Energy cannot be created nor destroyed. | 345 |
| 5 |  You need a plan.
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Start today ➡️ link in bio
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| 6 |  +9👉 BEST GIRLS JUST FOR YOU 🧁 | 161 |
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| 8 |  Apply yourself correctly and the results follow
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| 10 | Back day the right way.
Pull ups are an Optional warm-up
It’s a body weight exercise we can utilise to wake the back up for its workout.
3 sets 8-12 reps
1 warm up set - Aiming 10-12 reps
2 heavy working sets - Aiming 8-10 reps
Lat pull downs target the lats (latissimus dorsi), which is the biggest muscle group in the back, that gives the back its width.
Very important that we applying progress overload with these.
3 sets 10-12
The seated cable row is a mid back thickness builder🔥
Visually, it adds depth and detail through the middle of the back. This exercise is one we want to be pushing heavy, being seated gives us more support and it’s easier to maintain good form.
3 sets 8-12 reps
Single arm high rows hit mainly the upper back and rear delt which shapes and gives the upper back more detail.
Single arm movements can fix imbalances that we may have and allow more range of motion.
3 sets of 8-10
Straight bar pullovers are one of the best ways to isolate the lats.
Visually, they build back width and the V-taper, which can build the illusion of a smaller waist.
Progressive overload matters, back exercises where your body isn’t supported, form comes first.
2 sets of 8-10
The single arm cable rear delt fly mainly targets the rear delts. It also works the mid traps, the rhomboids, and the small rotator cuff muscles on the back of the shoulder.
In simple terms we create defined upper back detail, we round our delts, and create symmetry on our back.
Making sure we keep weight light. Your rear delts are a small muscle, if it’s too heavy your traps and arms take over and you lose the target 🎯 | 405 |
| 11 |  +6بدون متن... | 409 |
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| 13 |  No one is special.
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| 16 |  Change.
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| 20 |  +7Guidance. | 142 |
