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 own body through strength training, you need a plan. Training straight away 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 weekly training plans is: variety and balance. With training plans, you therefore divide your body into different regions that you use individually over the course of a week. For newcomers and advanced users, a 3 day split very popular. This means that you train three different focus areas of the body three days a week. For example, the division into three regions is common

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

Also interesting: The Best Exercises for Your Leg Day > >

Alternatively There are also 3-day splits that don’t differentiate by body region, but by type of muscle movement. Then about one day a week with pressing exercises (push) trained, a day with pulling exercises (pull) and the third day the focus was on legs and stomach.

The 4 best exercises for your back according to the training plan

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