7 Exercises to Grow a bigger BACK | Full workout & Top Tips
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- Опубликовано: 1 мар 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 
Хобби
“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
I always find your workout videos very helpful, and very inspiring...and I have been loving the vlogs lately
Best video on back I've seen, love how you can actually see your scapula engaging as you describe 👏
I miss these kinds of videos. I always run to the gym and copy your workout. More please
Great content, genuine and packed with value. Gonna try these out for sure. Thanks for sharing your training with us.
Obi, You are all about precision. I never seen it in anyone so far. Learning a lot from you. Thank you !!
I love how you break down the exercises and provide little tips for proper technique. Your content is great. Appreciate ya brother.
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
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 💪🏽
Thanks for that great session Obi ❤️❤️👊🏽👊🏽
Thanks a lot man, this is exactly what I was looking for. Very well described and easy to follow
Impecable technique demonstrated here. This is a fantastic informative video.
Lot of gold in this video! Thanks and god bless you!💪🙏❤️
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.
One of the first videos I’ve seen with someone describing how to engage during a back exercise, f’ing love it.
thanks for the video!
Yessss thank you for the amazing tips
Thanks for the workout tips/advices.
Great back workouts Obi 💪🏾
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.
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?
Thank you for the pull up advice. That was helpful.
brother your every workout is sooo different I love it 💪👑
Love these bodybuilding style videos , very helpful please do more body parts !🙏
i miss these so much , more more please
This is a great video. I really learned a lot. Thank you for sharing this with us.
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
Thanks for sharing all this information
beast bro appreciate the content and tips!! love from australia :)
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 :)
Yo this is gold! Can’t wait to hit this up!🙏🏾🙏🏾🙏🏾
Amazing video great tips every thing
Oh bro this is great. Just in time for a new variation of my Back workout
Thank you for that good morning I’ve never seen that I’m about to do that asap !
Great video
I love the workout videos but I LOOOOVE the vlogs ❤️
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..
Very good content!
I am a new sub. Very nice channel. You get lots of details in the description, very useful !!! Thanks
Amazing tips. Looking stage ready. 🥳
Great info, thank you.
love these workouts
super video as always
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! 💪
My favorite fitness channel
Big thanks to this!👋
this man has class...... I end up watching every vid
U guide very nicely…..appreciate that 👍
Best workout ever 👍💪💪💪
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
You're the best! 🔥💪
Perfect timing i have (pull day) today thanks
Our leader I enjoyed this magical Work out ❤
Keep posting bodybuilding session Obi!
thank you stéroid
Great video with engaging the scapula 😀😀
i like those videos keep it up bro
Thank you bro I’m on that journey this video was needed my right shoulder acting up now😅
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 🙏
Nice vid!
Congratulations for these marvelous exercises for back muscles !
I’m going todo that workout tomorrow!
Muy buena explicacion gracias parcero
I hav no idea why you don't have more subs. Good job brother.
We need a “Squeeze the muscle like it owes you money” shirt Obi. Great vid, thank you 💛
A vlog and a training video, that's good money
Glad to see you're not another stupid big guy on RUclips . 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
Great channel
You i great...thakyou so mush...
you are a legend
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 ?
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
This was 🔥🔥 On deck for next back day
Once had a guy tell me I was doing pull ups wrong when I was doing scap pull ups… 🤦🏼♂️ cheers bud haha!
Your soo cool🔥🔥🔥
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
I know you don’t train chest but I’d love to see a full chest workout one. And a dip tutorial if possible
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
5.30am, ready to hit the gym and hear we are… my back routine sorted for me
Subbed
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 🤘🏼
of course this video pops up right after my back workout
I like the engagement technique....
I do alot of pull ups and chalk helps a lot
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
He's back 🥳... 😄
Ok i did the workout and then did it backward pyramid style. Very nice.
4h work out. I feel peacful 😇
You need to do a video with simeon panda ,,, it'll be lit 💯🔥🔥
At 3:05 you said BLATS instead of LATS. You must have been tired already lol 💪🏾💯
Hey Obi, how would you hit Mid Latt. Having difficulty growing on left side. Tying into the serratus anterior muscle
What do you think about T-rows? I do those and I can def feel it the next day in back
Never thought to do seared good mornings before.
💪🏽💪🏽💪🏽
What kinds of nutrition you have before and after workouts?
Hey obi I wanted to ask you about a training plan I had so I thought I would do
push
crossfit
pull
Crossfit
Leg
Crossfit
Rest
so it would be cool if u let me knw if its a good plan
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.
How do u think about explosive, not tempo, trainings that some bodybuilders do?