‼️Give out 6 postures, thick back, clear back.‼️

Who plays behind and feels "rarely hit" or just a tired arm.

The coach wanted to try this dress because it was arranged after the actual work from the beginning to the end. 💪

Tensile, squeeze, and top-middle-side detail are all kept.

This program suits people with a background.

The focus is the quality of the pull, not just the weight.

The better the rhythm is controlled, the faster the back responds. 🧠

Back Day - 6 programmes highlighted:

1️⃣ Weighted Pull Up

3 sets 4-8 times

Build pull and back thickness. Who pulls himself well? The back will come very fast.

2️⃣ Upper Back Row

3 sets 8-12 times

Focus in the middle of the back. Squeeze the scapula clearly.

3️⃣ Upper Back Machine Row

3 sets 10-12 times

It helps to control the form well. Keep your upper back muscles full.

4️⃣ Pull Over

4 sets 12-15 times

Connect the back and shoulder. Open the wings more clearly.

5️⃣ Single Arm Lat Pulldown

3 sets 12-15 times

Play on separate sides, solve inequalities, and focus on the wings on the spot.

6️⃣ Cable Reverse Fly

3 sets 12-15 times

End the upper back and back shoulders. Make the back look full and the balance.

Remember, the back will go up, not because it pulls the hardest.

But because the pull is the cheapest.

Who tries and feels burning in the middle of the back, which means it's on the right track. 🔥

Let's use it and tell the coach.

The latter line must be missed. 💪

# Back muscles # The back wing is gone # Men take care of themselves # Ask me # unlockmen