Hey guys. In this weeks workout of the week we are going to train the majority of the muscles in the back just using our bodyweight as the force of resistance. We will mostly be targeting the lats but if form is correctly used then you will be able to hit the rhomboids, rear delts, traps and spinal erector muscles as well.
All you will need to perform this workout is some basic equipment. No weights are required as you can do it with your own bodyweight. You can adapt this workout to your own requirements and could do most of these exercises at a local park for example if you don’t have access to a gym.
Improving strength on bodyweight exercises is very important as relative strength in regards to bodyweight is very impressive. Being able to bench press 200kg isn’t quite as impressive if you cant do 1 chin up. This type of training is extremely impressive if you develop good strength to bodyweight ratios.
So lets begin the workout. Due to the fact that your bodyweight cannot change we will have to start with the harder exercises and move onto the easier ones as fatigue sets in. the workout will require a certain level of strength to already be present. A gym beginner or someone who is overweight with low levels of strength may struggle to perform most of these exercises.
Chins – 3 x 8-12 reps
Wide grip chins are one of the best back width exercises that you can do in my opinion. The technique is to go right down to get a full stretch at the bottom of the rep. then lead with your chest, squeeze your shoulder blades together and pull yourself up so that your chin goes over the bar. Slowly lower yourself back down to the start position.
One arm inverted row – 3 x 8-12 reps
Next up we are going to do inverted rows. You can do these on a number of different angles. The higher your body is in relation to your feet the easier these will be. However this also changes the angle. If you can do these with your body on a lower than 45 degree angle then you will feel them as they are supposed to be. You can do them holding a handle on a cable or a bar on a smith machine or squat rack etc.
Underhand chins – 3 x 6-8 reps
Next we will move onto the underhand chins. These are going to involve the biceps more than the wide grip chins. They will also work the middle of the back more effectively. Many people will find these easier than wide grip chins so we will do these as a third exercise.
Isometric hold chins – 3 x to failure
You can do these overhand wide grip or underhand. The isometric holds are going to work the muscle in a different way to the normal concentric and eccentric reps that you have done on previous sets. They are very hard but just hold the rep for as long as you can before letting go.
Inverted rows – 3 x 8-12 reps
We are going back to the inverted rows but this time using 2 hands. Using both arms will allow you to use a harder and different angles from the one arm inverted rows. Aim for 8-12 reps but if you have trained hard you should be pretty fatigued so you may not be able to reach this number.
Hyperextensions – 3 x 8-12 reps
With this exercise we are aiming to hit the spinal erector muscles. If you watch in the video there are a few different ways to do it and the instructor mentions a method to isolate these muscles. If you feel you can do this exercise easily with your bodyweight then you can add weight by holding a plate to your chest or a medicine ball etc.
So this is the workout. Give it a go and see how you do. If you struggle with the rep ranges don’t give up. Keep going and develop the strength to bodyweight ratio.