Back and Arms Training Programmes
The back is one of the largest area’s to cover when it comes to your workout. It requires exercises that focus on your lower lumbar region, through the postural support muscles of your middle back and up to the larger musculature around your upper back and thoracic region. Having a strong back and good muscles tone offers support to your spine and therefore can help with preventing degeneration and spinal conditions.
The muscles of the back, and therefore your training programme should encompass
Serratus Posterior (and sometimes anterior)
Rhomboids and Teres
Mutifidus and erector spinae (spine support muscles)
Although the musculature around the back is strong it is important to maintain control and function when training as all movements will directly involve the spine. So avoid jerking and uncontrolled exercises and planes of movement, and build up your weight gradually.
Additional Exercises for your Back
Additional Exercises for your Triceps
Additional Exercises for your Biceps
Additional Exercises for your Forearms