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Build Big Back

Ausbb

Administrator
[highlight]Ausbb Workout Routine- Build Big Back
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Ausbb- Australian Bodybuilding is here to help you with your fitness goals. To gain muscle, get strong and bigger , you need to hit the gym hard and often, however when looking at all the equipment in the gym and the excerises to do , sometimes it can get a bit overwhelming with what to do. Never fear Ausbb - Australian Bodybuilding is here to help you get a muscle building routine that will help you target the muscle groups

These routines will provide you with tough workouts, but we will never overtrain you. We also show you exactly how to perform the exercises


Please check out our Ausbb Exercise Database to learn how to do any type of workout as well.


In this Ausbb Workout Routine we will be working out your back. You should start with a deadlift as a total body back workout.







[highlight]1) Deadlift[/highlight]



  1. Stand with your feet shoulder width apart so that your feet are under the bar.
  2. Keeping your back straight bend at the waist, allow some bend in your knees.
  3. Grasp the par with an overhand grip approximately 16 inches apart.
  4. Straighten your back as you hold the bar at arms length.
  5. Bend over again lowering the bar to just above the floor.



[ame="http://www.youtube.com/watch?v=G13343CGcPs"]Barbell Deadlift Exercise - Lower Back Workout! - Bodybuilding.com - YouTube[/ame]



[highlight]2) Pull-Up[/highlight]





  1. Grasp the bar with an overhand grip and begin from a dead hang (arms fully extended, about shoulder width apart).
  2. Pull up toward the bar by bending at the arms and clear it with your chin.
  3. Pause at the top of the exercise and then lower back down, under control.
  4. Return to the starting position and repeat.



[ame="http://www.youtube.com/watch?v=7hDKitcMYc4"]Proper Chin Up / Pull Up - YouTube[/ame]





[highlight]
3) Close Grip Lat Pulldown[/highlight]


1)Sit at a cable pull down machine fitted with a wide bar.
2)Grasp the bar with an overhand grip that's 6 to 8 inches apart.
3)With your abs drawn in and back straight pull the bar down to your upper chest.
4)Pause for a moment and then return the bar to the starting position.
5)Use slow controlled movements during this exercise. Do not swing your back.


[ame="http://www.youtube.com/watch?v=noNLhUP6sS4"]Underhand Close Grip Lat Pull Down.MOV - YouTube[/ame]






[highlight]4) Bent Over Dumbbell Row on Bench[/highlight]



  1. Stand next to a sturdy bed or another flat surface that will provide a good support.
  2. Place your left hand and left knee onto the flat surface
  3. Hold onto the weight in your right hand.
  4. Slowly bring the object up to the side of your chest, keeping your back straight.
  5. Lower the weight back down to straighten the ar



[ame="http://www.youtube.com/watch?v=1gOYkpfT9Hc"]One Arm Dumbbell Row - YouTube[/ame]
 
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