Having a great-looking back is probably one of the ultimate goals of avid weightlifters. Not only does it give you the appearance of strength, but it also reflects your overall fitness level. If you’re looking to step up your back workout routine, Cbum back workout is worth trying.
Brian “Cbum” Decosta is a certified personal trainer and fitness model known for his impressive physique and dedication to the gym. His back workout is designed to achieve aesthetic back muscles while also enhancing strength. Let’s dive into the program that can help you score a killer-looking back.
As with any workout, a warm-up is crucial to prevent injuries. Cbum’s back workout kicks off with a four-station warm-up program consisting of a 30 seconds burst of cardio exercises such as burpees, mountain climbers, jump rope, or jumping jacks. You’ll then complete three sets of 10 reps on a pull-up assist machine, three sets of 15 reps of seated rows, and three sets of 12 reps on a back extension machine.
Rows, Rows, and More Rows
Next up, Cbum’s routine focuses on various types of rows, which are some of the most effective exercises for building a broad back. You’ll start off with a banded row to improve your mind-muscle connection. Then, you’ll proceed to dumbbell rows, cable rows, and T-bar rows, each for three sets with 10 to 15 reps. These exercises will help you increase your strength and target different areas of your back.
Pull-Ups and Pull-Downs
Pull-ups and pull-downs are crucial exercises to incorporate into your back workout for a chiseled V-shaped back. You’ll do four sets of pull-ups to failure, which means doing as many reps as possible. You’ll then follow it up with four sets of pull-downs for another targeted exercise to strengthen your back muscles.
Shrink Your Waistline with Swiss Ball Exercises
Old-school back exercises can take a toll on your lower back, which is where Swiss balls come in. This workout component includes three sets of 15 reps of jackknife crunches and side crunches. These exercises target the external obliques and the rectus abdominis to shrink your waistline, making your back muscles look wider.
Finish Strong with Shrugs
Cbum’s back workout is not complete without shrugs to bring out the detail in your trapezius muscles. You’ll finish the workout with three sets of dumbbell shrugs and another three sets of barbell shrugs, each for 15 reps. This way, you give your upper traps, middle traps, and the lower traps some definition.
Now you know what the Cbum back workout entails. Remember, you need to tailor your training to your individual needs, abilities, and goals. Therefore, you should consult a professional trainer to get a customized workout plan that works for you. With a disciplined diet, consistent training and lots of hard work, you too can achieve a well-sculpted back. Try out Cbum’s workout routine and show the world your gains.