Ignoring your back, just because you can't see it in the mirror, is a mistake made way to often by gym goers these days. However neglecting your back opens you up a host of injuries and physical imbalances. According to MH Fitness Director Chief Brabon, you should be training your back 1-3 times per week with specific pulling movements.
And just in case you were lacking the inspiration to really commit to back day, Nick Jonas has once again provided the goods through his Instagram profile. Proving to be the fitness inspiration gift that keeps giving, dishing up useful tip time and time again over the last few years. Put it down to his turn as a fighter in Kingdom, or just a general drive to get swole and shake his Jonas Brother's image, the lad can lift.
Today, only days after debuting his enviable home-gym set up (it seriously looks better than most gyms we've been to), the singer slash actor has posted a series of Instagram stories, running his followers through his back day routine.
The workout features 4 moves, 3 pulling movements for the back and 1 lunge, and the high rep scheme is great for building muscular endurance.
While Jonas doesn't share the number of sets, we recommend working through the below exercises and reps for 3-5 sets. And don't forget to fuel up Jonas-style post workout for optimum gains. 💪🏾
30 Sec Plate Hold
Hold the plate agains the bench for 30 seconds, squeezing your shoulder blades together.
20 x Incline Dumbbell Rows
Set the bench at 45 degrees and drive your elbows upward, keeping them in tight towards your body.
15 x Incline Reverse Flys
Hold a plate or dumbbell in each hand, and raise your locked-out arms out to the side, again squeezing your shoulder blades together. Start light if this is your first time.
8 x Reverse Lunges (Each Leg)
Holding a dumbbell in each hand by your side, extend one leg backwards into a lunge position.