Back-Focused Upper Body & Light Squats
A strength and hypertrophy session prioritizing back development and upper body volume, including light barbell squats for maintenance without aggravating lower body soreness.
Warmup
(3)Arm Circles
Stand tall and rotate your arms in large circles to mobilize the shoulder joints.
Cat-Cow Stretch
On all fours, alternate between arching and rounding your back to warm up the spine.
Scapular Pull-Ups
Hang from a pull-up bar and engage your shoulder blades without bending your elbows.
Main Workout
(6)Barbell Squat
Perform with light to moderate weight to maintain form while accounting for leg soreness. Keep chest up and core tight.
Wide Grip Lat Pulldown
Pull the bar down to your upper chest, focusing on squeezing your shoulder blades together.
Bent Over Barbell Row
Hinge at the hips and pull the barbell toward your lower ribs, keeping your back flat.
Light Barbell Bench Press
Using a lighter weight as requested, focus on controlled repetitions and full range of motion.
Seated Cable Row
Use a V-bar attachment; pull toward your waist while keeping your torso stationary.
Face Pulls
Pull the rope toward your forehead, pulling the ends apart to target the rear delts and upper back.
Cooldown
(3)Child's Pose
Kneel on the floor, sit on your heels, and reach your arms forward to stretch the lats and spine.
Doorway Chest Stretch
Place your forearms on a door frame and lean forward to stretch the pectoral muscles.
Cross-Body Shoulder Stretch
Pull one arm across your chest with the other to stretch the deltoids.