Welcome to Vlogmas Day 6! Today, I’m bringing you a mic’d up back workout, where you’ll hear my raw thoughts, cues, and motivation as I push through an intense session. Whether you’re following along or looking for inspiration for your next workout, this is going to be a great one!
Workout Overview
- Focus: Back Strength & Definition
- Duration: 45-60 minutes
- Equipment: Gym machines, dumbbells, barbells, resistance bands
- Experience Level: Beginner to advanced (modifications included)
Let’s get started! I’ll take you through every set and rep, sharing real-time feedback, form tips, and my mindset throughout the workout.
Warm-Up (5-10 Minutes)
Before diving into heavy lifts, it’s crucial to warm up properly. I start with some dynamic stretches and activation drills to get my muscles ready for action.
Warm-Up Routine:
- Arm Circles & Shoulder Rolls (1 min) – Loosen up the upper body.
- Cat-Cow Stretch (1 min) – Mobilize the spine and engage the lower back.
- Banded Lat Pulldowns (2 sets x 15 reps) – Activate the lats with resistance bands.
- Face Pulls (Light Weight) (2 sets x 15 reps) – Warm up the traps and rear delts.
Now that I’m feeling loose and ready, it’s time to hit the real workout!
Back Workout Routine
1. Lat Pulldown (4 sets x 10-12 reps)
- Cue: Engage your lats before pulling.
- Tip: Keep your chest up and pull the bar down smoothly.
- Mic’d Up Thought: “Think about squeezing a pencil between your shoulder blades.”
2. Barbell Bent-Over Rows (4 sets x 8-10 reps)
- Cue: Hinge at the hips, keep your core tight.
- Tip: Drive your elbows back and squeeze your lats.
- Mic’d Up Thought: “Control the weight, don’t let it control you!”
3. Seated Cable Rows (4 sets x 12 reps)
- Cue: Keep your back straight, no excessive leaning.
- Tip: Focus on contracting the middle back.
- Mic’d Up Thought: “Slow and controlled reps make all the difference.”
4. Dumbbell Single-Arm Rows (3 sets x 10 reps per arm)
- Cue: Pull with your elbow, not your hand.
- Tip: Rest one hand on a bench for support.
- Mic’d Up Thought: “Imagine you’re starting a lawnmower—pull with power!”
5. Rear Delt Flys (3 sets x 12 reps)
- Cue: Slight bend in the elbows, control the movement.
- Tip: Focus on the squeeze at the top.
- Mic’d Up Thought: “You’ll feel this burn in the upper back—keep going!”
6. Deadlifts (4 sets x 6 reps)
- Cue: Keep your back flat, engage your glutes.
- Tip: Control the descent to maximize gains.
- Mic’d Up Thought: “This is where strength meets power. Let’s go!”
Cool-Down & Recovery
A great workout isn’t complete without a proper cool-down. Here’s what I do:
- Child’s Pose – Stretch out the lats (30 sec).
- Standing Lat Stretch – Hold each side for 30 sec.
- Foam Rolling – Loosen up any tight areas (5 min).
Final Thoughts
This mic’d up back workout was intense but worth it! I love sharing my thoughts and cues because it helps with form, motivation, and mind-muscle connection. If you tried this workout, let me know how it went!
Stay tuned for Vlogmas Day 7, where we’ll keep the momentum going!
#BackDay #Vlogmas #WorkoutMotivation
