{"id":362,"date":"2011-11-16T15:32:18","date_gmt":"2011-11-16T20:32:18","guid":{"rendered":"http:\/\/flirtingwithfitness.com\/exercise\/bodybuilding\/back-exercises-for-beginning-bodybuilders\/"},"modified":"2011-11-16T15:32:18","modified_gmt":"2011-11-16T20:32:18","slug":"back-exercises-for-beginning-bodybuilders","status":"publish","type":"post","link":"https:\/\/flirtingwithfitness.com\/exercise\/bodybuilding\/back-exercises-for-beginning-bodybuilders\/","title":{"rendered":"Back Exercises For Beginning Bodybuilders"},"content":{"rendered":"<div style=\"float:left;margin-right:10px;\"><iframe loading=\"lazy\" height=\"69\" width=\"53\" src=\"http:\/\/widgets.fbshare.me\/files\/fbshare.php?url=https:\/\/flirtingwithfitness.com\/exercise\/bodybuilding\/back-exercises-for-beginning-bodybuilders\/&title=Back Exercises For Beginning Bodybuilders\n&size=large\" frameborder=\"0\" scrolling=\"no\" allowtransparency=\"true\"><\/iframe><\/div><div style=\"float: right; margin-left: 10px;\"><a href=\"https:\/\/twitter.com\/share\" class=\"twitter-share-button\" data-via=\"FlirtingFitness\" data-hashtags=\"bodybuilding,bodybuilding+articles,bodybuilding+info,exercise,fitness,health\" data-count=\"vertical\" data-url=\"https:\/\/flirtingwithfitness.com\/exercise\/bodybuilding\/back-exercises-for-beginning-bodybuilders\/\">Tweet<\/a><\/div>\n<p> From a bodybuilder&#39;s perspective one of the most important body areas is the back. Not only can it be visually impressive but a strong back is essential for intensive training and day to day living. In bodybuilding you are aiming for three things with regard to developing the back muscles:<\/p>\n<p>&#8211; Thickness of the upper back (traps).<\/p>\n<p>&#8211; Wide lats.<\/p>\n<p>&#8211; Highly defined lower back (spinal erectors and lower lats).<\/p>\n<p>As a beginner there are five essential exercises for developing these muscles quickly:<\/p>\n<p>1. Dumbbell shrugs &#8211; 3 sets of 10-15 reps. This exercise will develop the traps.<\/p>\n<p>2. Seated V-bar cable rows &#8211; 3 sets of 10-15 reps. This exercise will develop the mid upper back.<\/p>\n<p>3. Bent over barbell rows &#8211; 3 sets of 10-15 reps. This exercise will add thickness to the upper back.<\/p>\n<p>4. Pullups &#8211; Aim for 25 reps. This exercise will strengthen the entire back.<\/p>\n<p>5. Pulldowns &#8211; 3 sets of 10-15 reps. This exercise will define the lats.<\/p>\n<p>As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your back exercises into a program similar to the one suggested below:<\/p>\n<p>Day 1: Biceps, Back, Abs<\/p>\n<p>Day 2: Hamstrings, Shoulders, Abs<\/p>\n<p>Day 3: Quads, Forearms, Calves<\/p>\n<p>Day 4: Triceps, Chest, Abs<\/p>\n<p>For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.<\/p>\n<p><\/p>\n<div class=\"twitter-this\"><a class=\"showform\" href=\"javascript:none('')\" id=\"a\" onclick=\"mosform('');\" title=\"Compartelo con Twitter\">Twitter This<\/a>\n<div id=\"form\" style=\"display:none\">\n<form class=\"formtwit\" id=\"myForm\" action=\"https:\/\/flirtingwithfitness.com\/exercise\/wp-content\/plugins\/twitter-this\/post_to_twitter.php\" method=\"get\">\nUsuario: <input class=\"ttinput\" type=\"text\" name=\"usser\" \/>\n Password: <input class=\"ttinput\" type=\"password\" name=\"pass\" \/>\n <input type=\"hidden\" name=\"title\" value=\"\" \/>\n <input type=\"hidden\" name=\"permalink\" value=\"https:\/\/flirtingwithfitness.com\/exercise\/bodybuilding\/back-exercises-for-beginning-bodybuilders\/\" \/>\n <input type=\"submit\" value=\"&raquo;\" \/>\n <img decoding=\"async\" id=\"loader\" src=\"https:\/\/flirtingwithfitness.com\/exercise\/wp-content\/plugins\/twitter-this\/ajax-loader.gif\" alt=\"cargando...\" \/>\n <\/form><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Back Exercises For Beginning Bodybuilders<\/p>\n<p>\n From a bodybuilder&#39;s perspective one of the most important body areas is the back. Not only can it be visually impressive but a strong back is essential for intensive training and day to day living. In bodybuilding you are aiming for three things with regard to developing the back <a href=\"https:\/\/flirtingwithfitness.com\/exercise\/bodybuilding\/back-exercises-for-beginning-bodybuilders\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n<div class=\"twitter-this\"><a class=\"showform\" href=\"javascript:none('')\" id=\"a\" onclick=\"mosform('');\" title=\"Compartelo con Twitter\">Twitter This<\/a>\n<div id=\"form\" style=\"display:none\">\n<form class=\"formtwit\" id=\"myForm\" action=\"https:\/\/flirtingwithfitness.com\/exercise\/wp-content\/plugins\/twitter-this\/post_to_twitter.php\" method=\"get\">\nUsuario: <input class=\"ttinput\" type=\"text\" name=\"usser\" \/>\n Password: <input class=\"ttinput\" type=\"password\" name=\"pass\" \/>\n <input type=\"hidden\" name=\"title\" value=\"\" \/>\n <input type=\"hidden\" name=\"permalink\" value=\"https:\/\/flirtingwithfitness.com\/exercise\/bodybuilding\/back-exercises-for-beginning-bodybuilders\/\" \/>\n <input type=\"submit\" value=\"&raquo;\" \/>\n <img decoding=\"async\" id=\"loader\" src=\"https:\/\/flirtingwithfitness.com\/exercise\/wp-content\/plugins\/twitter-this\/ajax-loader.gif\" alt=\"cargando...\" \/>\n <\/form><\/div><\/div>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[4],"tags":[11,12,13,6,9,10],"class_list":["post-362","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","tag-bodybuilding-2","tag-bodybuilding-articles","tag-bodybuilding-info","tag-exercise","tag-fitness","tag-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/posts\/362","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/comments?post=362"}],"version-history":[{"count":0,"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/posts\/362\/revisions"}],"wp:attachment":[{"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/media?parent=362"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/categories?post=362"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/flirtingwithfitness.com\/exercise\/wp-json\/wp\/v2\/tags?post=362"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}