🔥Week Back Workout | Guide



A three-day split to weight – is a classic training program for gaining muscle mass. It is used by both beginners and experienced athletes. Three hard workouts per week make it possible to consistently make gains in muscle volume and strength, without putting the body into a state of overtraining and fully recovering


🔥聽What is split?

The training principle called 鈥渟plit鈥 means that we 鈥渂reak up鈥 the body into separate muscle groups and train them on different days. The advantage of this approach is that the muscle has enough time for recovery and growth. While one muscle is resting, we are training the other. If you do just three workouts a week, in the long run this will lead to good progress.

🔥聽Upper Back Dubbell Workout

Upper back Dubbell Workout
Upper back Dubbell Workout

🔥聽Classic split

Split can be divided into 2-7 days. Also for experienced athletes, a split program is permissible, in which one muscle group is worked out more than once a week. Our system is built differently, in it each muscle is loaded once a week. This gives her the opportunity to fully recover before the next workout. This approach will lead to the growth of high-quality muscle mass.

Build Big back聽

🚨聽Monday (chest + triceps + shoulders)

Bench press lying – 4×6
Dumbbell bench press聽 -3×10
Push-ups on the bars – 3×15-20
Bench press lying narrow grip – 3×8
Army press聽 – 4×8聽
Breeding dumbbells standing 3×12

🚨聽Wednesday (back + biceps)

Deadlift聽 – 5×5
Pull-ups wide –聽 4×10
Dumbbell in the tilt聽 – 4×8
Thrust vertical block wide grip – 3×12
Scars with dumbbells聽 – 3×15
Lifting the bar for biceps聽 – 4×12

🚨聽Friday (feet)

barbell squats – 5×5
leg press – 4×10聽
Hack squats – 3×12
Flexion of the legs lying in the simulator – 4×12-15
Lifting socks while standing in a – 4×15-20 simulator

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