IFBB Pro Jessie Hilgenberg’s Strong Back Workout
Your back is an essential piece of a balanced, symmetrical physique. Start building yours with IFBB Figure Pro Jessie Hilgenberg’s video back workout!
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As a figure competitor, it’s imperative for me to train my back. During shows, I have to do quarter turns and show my back to the judges. I could have a bunch of great muscle groups, but if my back isn’t up to par, my physique would be lackluster and I wouldn’t place well.
Even if you’re not a competitor, your back is an important part of a complete, balanced physique. It’s also important to train your back because it should be strong for postural and athletic reasons. You won’t be able to squat or do a plank—two essential movements—if your back is weak.
Back training often passed over because you can’t see your back while you train. You can build up great muscle groups at the front of your body because you can see them in the mirror, but consistently training your lats, traps, rhomboids, and rear delts takes a lot more effort.
That’s why today, we’re going to focus on the back. Your back is a large muscle group, so we’ll hit it hard with some great compound exercises and complement them with isolation lifts.
| Jessie Hilgenberg’s Strong Back Workout |
1. Pull-Up – 1 set to failure, 3 sets of 3-5 negative reps
2. Parallel-Grip Lat Pull-Down – 4 sets of 10 reps
3. Underhand Seated Cable Row – 4 sets of 12 reps
4. Single-Arm Dumbbell Row – 3 sets of 15 reps
5. High-Pulley Cable Face Pull – 3 sets of 15 reps
6. Seated Cable Row – 4 sets of 12 reps
7. Incline Bench High Cable Pull-Over – 3 sets o 15 reps
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