Today I’m posting the official Boss Body Back workout. Adding this to your weekly routine will whelp to generate a thicker, broader upper body, contributing towards that V taper.
First things first, your back is one of the largest muscles groups in your body. Building up your back will make you broader, contributing massively towards your boss body. The back workout is quite short, however, it does consist of lots of heavy lifting. What it lacks in repetitions, it makes up for in total weight lifted. It starts off with big lifts and eases off as the workout progresses, this is so you can utilise your peak energy at the start. This is roughly a 20 – 30 minute workout and should be ideally followed up with a 30-40 minute light cardio session. Alternatively, you could consider working out your abs after you have completed this, see our ab workout HERE.
If you don’t understand any of these exercises, you can find a detailed description by clicking these links; Best Back Exercises, How to dead lift and body weight back exercises (for info on the superman).
Dead Lift – 4-6 reps 3 sets, 1 min rest between sets.
Lat Pull Down / Pull Ups – 8-10 reps 3 sets, 45 secs rest between sets.
Seated Rows – 10-12 reps, 4 sets, 30 secs rest between sets.
Pull Overs – 10 reps, 3 sets, 45 secs rest between sets.
Supermans – 12 reps, 3 sets, 30 secs rest between sets.
After trying that, your back will be feeling nice and tight. That’s great, keep up the good work. Still got fuel in the tank? Try doing 30-40 minutes of light cardio.
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