Training your upper body pull muscles can help give you the strength you desire, as well as help you fill out your shirt and make your waistline appear slimmer. Having a strong back can help keep your spine healthy and strong over time, and is important to work into your routine. This back day like a beast workout will surely start you in the direction of progress.
Pull-Ups (assisted if needed) - 3 sets x 6-8 reps: Don’t be afraid or embarrassed to use the assisted pull-up machine. It is there to help you transition into being able to perform bodyweight pull-ups. ake advantage of going slow and steady with perfect form. I guarantee you will get an amazing soreness the next day.
Neutral Grip Pull-Downs - 3 sets x 8-10 reps: Make sure you are extending your arms fully at the top portion allowing your lats to get a complete stretch. When you pull the weight down be sure to keep your elbows tight to the sides of your body and emphasize the contraction at the peak squeeze.
Bent Over Barbell Rows - 3 sets x 8 reps: Be sure to keep your back straight and chest out for this form. You can have a slight bend in the knees. If you feel that your back can’t handle it, either lighten the weight or try switching from a free weight barbell to the Smith Machine barbell attached to the sides of the machine. This will help you find your correct form and weight until you advance to the free-form motion.
Barbell Shrugs - 3 sets x 10 reps: With shrugs it’s not about how much weight you can do, it’s about how good your form is with that weight. Make sure you are trying to pull your shoulders straight up to touch your ears. This will help you get that contraction you are wanting. Hold at the top for 2 seconds. DO NOT ROLL your shoulders. Bring the weight down and allow your traps to stretch at the bottom portion.