BACK WORKOUT | Build your BACK Using just 3 Gym Equipment | full Workout Explained and Top Tips

BACK WORKOUT:
(activating your lats stretch)
Resistant band
Kneeling band pull down x 20

Workout 1
Pull ups (ring or bar) x 5 sets
1-2nd set bw x 12 2sec tempo / 1 sec at top
3rd set x bw x 10 x 3 tempo / 1 sec at top
4 - 5th sets with Dip Belt x 8 - 10
(you can do over hand grip pulls thats absolutely fine... stick to what you prefer)

Workout 2
A: Barbell underhand Grip Rows
3 sets x 12reps @ 2 sec eccentric tempo
4th set a dropset of 3 at 12/ 8 / 8 reps
or DB rows
Negatives
(Alt with DB if no Bar)

B: Super set with incline bench trap raise
4sets x 10reps @ 3sec eccentric tempo

Workout 3:
A: Lying bench rows 3sets x 12 @ 3 sec tempo
B: Superset with ring rows 3sets x 12 @ 3-4 sec tempo
(Alt with feet elevated)

Workout 4
Single arm DB rows x 4sets @ 2 sec eccentric tempo
1set - elbows close row
2nd - Elbows out row
3rd - close
4th- wide