These are the 4 most effective exercises for a defined back

How to create your perfect training plan

If you want to change and shape your body through strength training, you need a plan. Training on the spot is neither goal oriented nor promising. Depending on your personal fitness level and what you want to achieve, you can easily design your own individual training plan.

The most important thing in your weekly training plans is: variety and balance. With training plans, you divide your body into different areas that you use individually throughout the week. For newcomers and advanced users, a 3-Take-split Very well known. This means that you train three different focus areas of the body three days a week. For example, division into three regions is common

  • legs and abdomen
  • chest and shoulders
  • back and arms

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alternative There are also 3-day slots that are not differentiated by body area, but by the type of muscle movement. Then about one day a week with Push-ups (push) Boss, a day with Pulling exercises On the third day, the focus was on the legs and abdomen.

In the video: Fit the back

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