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7 Exercises to Grow a bigger BACK | Full workout & Top Tips
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- เผยแพร่เมื่อ 1 มี.ค. 2022
- Another back workout showing you my Top 7 exercises to build a big Back with all my top tips.
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Prep work
Scap Pull Ups 2 x 10
MAIN WORKOUT
1. Pull Overs - 3 sets x 10 (3rd set is a drop set of 10 x 10) @ 3sec Tempo each set.
2: Pull ups 4 sets x 10 @ 3 sec Tempo;
1st set wide grip
2nd set narrow grip
3rd set wide grip, perform 3 negatives once you finish 10 reps
4th narrow grip, 3 negatives once you finish 10 reps
3a Lat Pull down 3 x 10 (2-3sec Tempo)
3b High rows 3 x 8-10 (3sec Tempo)
4a: Single Arm Rows 3 x 10 (3rd set is a drop set 10 x 10) @ 3sec Tempo
4b: Seated GM 3 x 12 ( 2 - 3 sec Tempo)
5th: Seated Single Arm R 2 x 10 (3rd and 4th set is a Dropset of 10x10x10)
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#BREAKTHEMOULD #Back workout
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I miss these kinds of videos. I always run to the gym and copy your workout. More please
“Squeeze like it owes you money” I love it, thank you for all the videos.
should be on a tshirt
OBI you are truly the TRUTH!!!! There’s nobody switching up there routine like you. You’re the Decathlon of fitness!!!! But it seems like you have no limit. Love that!! So inspiring!! Peace and blessings
To be so in-depth and thorough, you’re easygoing delivery makes this significantly less overwhelming. Without even taking notes, I can memorize the entire workout and will be doing everything you’ve suggested for tonight’s back workout
It’s always humbling that you use relatively light weight given your obvious strength. Zero ego lifting! Just using the weight as a tool to work the muscle, nothing more 💪🏽
Best video on back I've seen, love how you can actually see your scapula engaging as you describe 👏
Great content, genuine and packed with value. Gonna try these out for sure. Thanks for sharing your training with us.
I love how you break down the exercises and provide little tips for proper technique. Your content is great. Appreciate ya brother.
Obi, I normally don't comment but I think I need to. I admire you whole heartedly and when I first got back into the gym after awhile, I followed your leg routine and within a month or so, I saw results. Now I need to perfect my back and I bet you within a month or so, it's gonna be snatched and I appreciate you for doing all of this. Your videos/routines are the only ones that I can see a difference. When I do someone else's, I don't see results. They also don't mention anything about tempo - just sets. You actually build and help. Please continue doing more videos!
What a lovely comment. How’s your back gainz?
I always find your workout videos very helpful, and very inspiring...and I have been loving the vlogs lately
Obi, You are all about precision. I never seen it in anyone so far. Learning a lot from you. Thank you !!
Just watched this video and yes it’s guaranteed you will make back gains. Feeling soo pumped for the first time in 5 weeks I’m gassed.
These kinds of videos are great man. I personally prefer them over the week and days in the life vids! Keep up the good work
Thanks for that great session Obi ❤️❤️👊🏽👊🏽
One of the first videos I’ve seen with someone describing how to engage during a back exercise, f’ing love it.
Thanks a lot man, this is exactly what I was looking for. Very well described and easy to follow
thanks for the video!
Great back workouts Obi 💪🏾
Thanks for the workout tips/advices.
Yessss thank you for the amazing tips
Lot of gold in this video! Thanks and god bless you!💪🙏❤️
i miss these so much , more more please
Impecable technique demonstrated here. This is a fantastic informative video.
My favorite fitness channel
This is fantastic. It's something I can both learn from and attempt to replicate in the gym. Great material. More of this for sure.
brother your every workout is sooo different I love it 💪👑
Obie can I just say, as a fellow Nigerian who grew up in the UK.....
You are simply the best. Seriously bro. I can't remember the last time I walked into a gym and I didn't have all eyes on me. I'm 96kgs and 9% body fat all year round, metabolic age 19 (I'm 32) I'm considered the PTs favourite PT in my home gym.😂
But I can happily say you are the sensai. You are my sensai! Not simply your workouts but your breakdowns are phenomenal.
Bro, just bravo. I've been struggling to fall back in love with backdays post pandemic, I just lost a lot of basic knowledge. You reminded me of so much, like simple pull downs for walk ups.
Thank you
Yo this is gold! Can’t wait to hit this up!🙏🏾🙏🏾🙏🏾
This is a great video. I really learned a lot. Thank you for sharing this with us.
I genuinely like watching your videos to sprinkle in some new stuff into my workouts. I have been having issues growing my back and I do engage BUT watching the way that you do it in these videos, seems like I may need to do this to a greater intensity. Thanks for the helpful information. Even for me, as a female :)
Thanks for sharing all this information
Very good content!
I love the workout videos but I LOOOOVE the vlogs ❤️
Thank you for the pull up advice. That was helpful.
Obi you’re the man! I’ll probably never look like a greek god like you but I do want to reach your mental toughness and outlook on life. Also what a great workout! Keep up the great work! 💪
Amazing video great tips every thing
Amazing tips. Looking stage ready. 🥳
Oh bro this is great. Just in time for a new variation of my Back workout
love these workouts
Great video
Love these bodybuilding style videos , very helpful please do more body parts !🙏
Thank you for that good morning I’ve never seen that I’m about to do that asap !
Great info, thank you.
it been a while hey , i missed these so much , but i must say ive gotten used to the crosslifting programs on the app playbook , and they are awesome , i dont see myself going to the gym and train just only back anymore lol. thank you Obi
beast bro appreciate the content and tips!! love from australia :)
super video as always
this man has class...... I end up watching every vid
Big thanks to this!👋
Thank you man for all these workout videos.. im really gaining alot and im also seeing progress....
may you kindly do a video on the suppliments you take.. if it is that you take any..
Our leader I enjoyed this magical Work out ❤
Best workout ever 👍💪💪💪
I am a new sub. Very nice channel. You get lots of details in the description, very useful !!! Thanks
We need a “Squeeze the muscle like it owes you money” shirt Obi. Great vid, thank you 💛
Perfect timing i have (pull day) today thanks
Great video with engaging the scapula 😀😀
U guide very nicely…..appreciate that 👍
Glad to see you're not another stupid big guy on TH-cam . I'm glad you show people you should warmup . If I had when I was younger I wouldn't have 14 injuries. So I'm subscribing great job bro
Nice vid!
A vlog and a training video, that's good money
Keep posting bodybuilding session Obi!
thank you stéroid
I’m going todo that workout tomorrow!
OBI thank you so much bro I really do appreciate for this video. But pls can you upload more videos like different types training i will be very grateful. Once more thanks again. Pls stay safe 🙏
You're the best! 🔥💪
Thank you bro I’m on that journey this video was needed my right shoulder acting up now😅
I hav no idea why you don't have more subs. Good job brother.
i like those videos keep it up bro
Kindly do a video for back workouts for a situation where I have limited equipment. For example incase I can only access a barbell and dumbbells.
Missed this kinda content
Congratulations for these marvelous exercises for back muscles !
I know you don’t train chest but I’d love to see a full chest workout one. And a dip tutorial if possible
Great channel
you are a legend
Once had a guy tell me I was doing pull ups wrong when I was doing scap pull ups… 🤦🏼♂️ cheers bud haha!
5.30am, ready to hit the gym and hear we are… my back routine sorted for me
Muy buena explicacion gracias parcero
of course this video pops up right after my back workout
This was 🔥🔥 On deck for next back day
OMG Vince you inspired me so much that i can't really express everything .i am now fully following your workout foot to head i will have so much to say next time even with evidence of good improvements
Man I looove your workouts and your explanations… I have one question: when I’m doing the good mornings my core seems to be doing a lot of the work? Am I holding weight too high/low or maybe too heavy ?
That's crazy I'm doing this just sitting in my chair with no weight and i feel everything u saying about adjusting before the pull. My back is one of my strongest part's and i can only imagine,what it would look like if I'd been doing this
Ok i did the workout and then did it backward pyramid style. Very nice.
4h work out. I feel peacful 😇
Since I started watching your videos I have stopped worrying about not being able to get 10 pullups per set now. I tend to get 5-6 at one second up 3 seconds down by the end I'm doing negatives. I feel my back screaming by the end of my workouts
You i great...thakyou so mush...
Hey Obi I am following you a Long Time and i am Really in Love With Ur content! That was Always My Dream. To be big and muscular But Never to lose the mobility and functionality of My Body.👍🏼 Could u Maybe give me some tips and informations How i could start. I dont know if i Should Start with bodybuilding like u and then switch to crossfit or should i directly Start With crossfit? Can i get This Big With only crossfit from the beginning? I would Really like to See a Bodybuilding Full Body workout Video. I Really Love Ur Content and i Hope u Can help me 👍🏼Thanks 🤘🏼
He's back 🥳... 😄
I do alot of pull ups and chalk helps a lot
At 3:05 you said BLATS instead of LATS. You must have been tired already lol 💪🏾💯
You need to do a video with simeon panda ,,, it'll be lit 💯🔥🔥
Stay positive Vincent. It's gonna be alright...
I like the engagement technique....
What kinds of nutrition you have before and after workouts?
Never thought to do seared good mornings before.
Lord gainz has returned
I would love to see a video on step by step from 0 to your first pull up. I bloody suck! 😅 definitely could use your help.
Its easy just use the assist machine for it and you will get better in pull up
Your soo cool🔥🔥🔥
Wow, I feel I got a great workout from watching this 😂
Lemme check myself in the mirror to see if I made any gains.
Yep, made gains .... in the belly.
Obi mentioned *Top Tips* for a reason.. Very quality content
What do you think about T-rows? I do those and I can def feel it the next day in back
Subbed
what are the a's and b's on the listed work sets mean?