Everyone guy loves doing chest workouts because they want to look ripped and have a chest that pops. Well working out you back will help you increase your chest workout and become stronger. A good back workout I like is:
1.) 4 sets of Pull-ups ( have a goal of 12 each set, or until failure)
2.) 4 sets of Dumbbell bent-over rows:
For this find a bench and pick a weight you can lift 8-10 times for the first two sets. Then the next two sets find a weight for 5-7 times. Make sure to control the movement and try to use your back muscles more than your arms and biceps.
3.) 4 sets of Lat-Pull-downs:
Again, with a weight 8-10 times for the first two sets and then 5-7 for the last two. For these, try and keep your upper body still and thing about pulling your elbows down to your sides.
4.) 4 sets of Barbell Bent-over rows:
I recommend using wrist straps for this exercise. The straps really let you focus your attention on your back muscles rather than using a lot of your strength gripping the bar. If you have not done these before, start with a light weight and get the proper technique down. The same ratio goes for this as well. First two sets 8-10 times and 5-7 for the last two.
5.) 4 sets of Dead-lifts:
This is the last exercise so don't go light here. If your looking for a good workout, finish hard but with proper form. Dead-lifts can cause serious back injuries if done improper. Make sure that you are keeping the bar as close to your shins as possible. Wearing a belt may also be a good idea to support your back. The last thing you want to do is hurt your back because that could set you back a few weeks. Again the same ratio: first two sets 8-10 times and 5-7 for the last two.
