BACK WORKOUT FOR MASS 104
Video
Description
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BACK WORKOUT FOR MASS 101:
BACK WORKOUT FOR MASS 102:
BACK WORKOUT FOR MASS 103:
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Welcome to my advance back workout for mass. In this video we focus on advance intensity techniques, high volume and exercises that encompass the entire back to create symmetry, width and density.
**SUPERSET**
BARBELL ROW
5 X15-12-12-10-10
INCLINE BENCH DUMBBELL ROW
5 X 10
75-90 SECS REST
**SUPERSET**
RACK PULLS
5 X15-12-12-10-10
FRONT LOADED GOOD MORNING
5 X 10
90-120 SECS REST
FLOOR SEATED CABLE PULL DOWNS
4 SETS X 5-5-5
5-5-5
4-4-4
4-4-4
SLOW-NORMAL-SLOW
60-75 SECS REST
**MECHANICAL DROP SET**
LAT PRESS DOWNS
WIDE GRIP PULL DOWNS
CLOSE GRIP PUILL DOWNS
2 SETS X 10-10-10
2 SETS X 8-8-8
60-75 SECS REST
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SUPERFICIAL MUSCLES OF THE BACK:
The muscles of the back can be divided into three groups – superficial, intermediate and intrinsic:
Superficial – associated with movements of the shoulder.
Intermediate – associated with movements of the thoracic cage.
Deep – associated with movements of the vertebral column.
The deep muscles develop embryologically in the back, and are thus described as intrinsic muscles. The superficial and intermediate muscles do not develop in the back, and are classified as extrinsic muscles.
This article is about the anatomy of the superficial back muscles – their attachments, innervations and functions.
The superficial back muscles are situated underneath the skin and superficial fascia. They originate from the vertebral column and attach to the bones of the shoulder – the clavicle, scapula and humerus. All these muscles are therefore associated with movements of the upper limb.
The muscles in this group are the trapezius, latissimus dorsi, levator scapulae and the rhomboids. The trapezius and the latissimus dorsi lie the most superficially, with the trapezius covering the rhomboids and levator scapulae.
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