The Back Friday And My Actifit Report Card: August 5 2023
So this Friday I did back workout. A well-rounded back workout is essential for building a strong and functional upper body. Incorporating exercises that target range of muscles in the upper body and strengthens the back. The primary muscles worked during a back workout include the latissimus dorsi (lats), which contribute to a wide and V-shaped back, the trapezius (traps) responsible for upper back and neck support, the rhomboids aiding in shoulder stability, and the erector spinae supporting the spine. Additionally, the rear deltoids, teres major and minor, and the muscles of the lower back also get engaged during various back exercises. Hence, the back workout also helps to overall athleticism. I have included the the anatomy of back muscles below so it becomes easier to visualize as we talk about the work out today.
Image showing latissimus dorsi muscle (aka lats) by OpenStax college.
CC BY 3.0
Trapezius muscle by Anatomography. CC BY-SA 2.1 JP
Rhomboids by Anatomography. CC BY-SA 2.1 JP
Workout data
.
As per my smart band data, I worked out for 1 hr 40 mins and burned 916 calories (based on it's algorithm which tracks the heart rate).
I spent most of my time in aerobic and intensive exercise zone.
Back Workout
Barbell deadlift
I this workout is key highlight of the day. When I started working out I was doing deadlifts at 10 Kgs for 12 reps. But this time I managed to do 7+3 reps with 60 Kgs. Below is the picture of sets I did.
The barbell deadlift primarily targets the muscles in your lower back (erector spinae), glutes, hamstrings, and also engages your core muscles for stabilization. In addition it also engages your trapezius. It's a compound exercise that works multiple muscle groups simultaneously.
Lat pulldown
20 Kg x 10 reps x 3 sets
This exercise primarily targets the muscle whose name it suggests - the lats. It's a bit tricky and you have to get this one right. I am attaching a video so you can check it out.
Bentover barbell row
The bent over barbell row engages the upper back muscles, including the latissimus dorsi, rhomboids, trapezius, and rear deltoids. You will also feel some effect in your biceps and lower back to an extent.
Cable machine single arm rows
While both barbell bentover row and cable machine rows target similar muscle groups, the angle and range of motion can slightly shift the emphasis. Cable rows provide a bit more focus on the lat muscles due to the constant tension, while barbell rows engage the lower back and glutes a bit more due to the bent-over position. Therefore I choose to include both in my workout schedule.
Cable machine bilateral rows -
20 kg x 20 reps
25 Kg x 16 reps
30 kg x 12 reps
While this exercise was not suggested by the cultfit app I still included it in my workout. I do this because I could provide more resistance to same muscle groups in bilateral rows as compared to unilateral rows.
Renegade rows
Renegade rows are different from other rows exercises in terms that it is a great core and back builder. It requires you to stay in plank position while you perform the rowing motion with one hand.
45 degree back extension - 10 reps x 3 sets
This exercise targets the lower back, majorly the glutes and the hamstrings.
Extras
Assisted pull ups (reverse grip) - 30 Kg x 6 reps x 3 sets
Barbell curls for biceps - 15 Kg x 3 sets x 6 reps
Dips for triceps - 10 reps x 3 sets
Machine shoulder press - 10 kgs x 12 reps x 3 sets
Machine chest press - 30 Kgs x 10 reps x 3 sets
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height170 cm |  | Weight70.2 kg |  | Body Fat% |  |
Waistcm |  | Thighscm |  | Chestcm |  |
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