Hello guys

2^nd workout plan for back, only to focus on back muscles just because back is a huge part of body, so you need to focus on all types of mussels of back. Which include Upper back, lower back, mid back and lats

Some point you always remember before doing an exercise

• Always warms your body before any exercise and make sure your position is correct in back exercise and in all part exercise, reason behind correct position is not to injured your self during exercise

First do pullups to warm your body and stretching.

• Front lats pulls down 4*15/12/10/8(as same I suggested in chest workout plan you need to follow same set and same repetition form).
• Back lats pulls down 4*15/12/10/8.
• Seated cable row 4*15/12/10/8.
• One arm dumbbell row 4*15/10/12/8.

All these Exercise is only for beginners not for intermediate or advanced level.

Follow this schedule 3 to 4 weeks and you will see results.

Remember one thing that your muscle will break and repair and in this break down and repair process you feel pain, don’t worry about it.

Rest and diet is compulsory in every exercise, follow the diet plan which I suggest you in  chest workout plan.

Thank you