14. Lat pull down

Lat pull down is exercise that increases latissimus dorsi muscles.
It's really common exercise that the eldery and women often use.
You can easily find the people who use this machine in a gym.

The lat pulldown usually uses a weight machine with a seat and brace for the thighs.
Firstly, The starting position involves sitting at the machine with the thighs braced, back straight and feet flat on the floor. After that, the arms are held overhead at full extension, grasping a bar connected to the weight stack.

The movement is initiated by pulling the elbows down and back, lowering the bar to the neck, and completed by returning to the initial position slowly.

Repeat 10~12times for 1set and do 4sets.

13. Bent over barbell row

The main target of this exercise is back's size.

First of all, bend knees slightly and bend over bar, keeping your back straight.
Grasp bar with a wide overhand grip. Then pull bar to upper waist.
Reverse the movement to lower the bar but do not let it touch the floor until after your last repetition.

Do 3 sets and 12time for each sets.

12. Pull Up

This exercise aims to get Latissimus Dorsi bigger. Latissimus Dorsi is the part which looks like a wing when you contract and stretch your back. It also makes your back look like a reversion triangle.
Additionally, pull up also uses for warming up before you do core back exercises.

Firstly, pull up is grasped with an overhand/underhand/alternative-hand grip.
Secondly, the body is pulled up until the chin clears the bar and finished by lowering the body until arms and shoulders are fully extended.
Repeat this motion slowly 4sets and each sets for at least more than 8 times.
When you feel that your back is pumping up, you're ready to do next exercise.

11. back exercises

From now on, it is going to be about how to do back exercises.
I already posted once how to deadlift. Deadlift is the most important exercise for the back even though there are many back exercises.
The next blog is going to be how to pull up. The order for the back exercises is going to be pull up, bent over barbell low, lat pulldown, dumbell low and back extension. It seems like a lot to do but it isn't hard to do.

10. Brief explanation about how to workout chest

Until now, I posted exercises about how to workout chest.

In short, one day when you go to workout for the chest, first of all, you start from bench press.
Then as I posted, you shoul do in oder dumbell press, cable cross, dips.
Each exercises should be more than 4 sets and Each sets should be more than 8 times.

Next blog is going to be about how to exercise back.

9. Dips

Dips's target muscles are low part of chest.
People usually do at the end of chest exercise.
Some of people do dips with hevy weight but normally people do just dips without weights

First, grab the handles and down slowly until feeling your low chest. Do not bend your elbow until your elbows are upper than your shoulder. Otherwise, it is so intense for the shoulder that you can't focus on your chest muscles.
Second, Strettch all your elbows and return your form when you start it.
Remember that stretch all but not until feeling your triceps because it can distract to concentrate on your chest muscles due to your triceps exercising.

8. Cable crossover

This exercise's target is pectoral muscles especially the area along the center line.
It can be performed with arms in a high, medium and low position.

First, grasps handles from each end of a high pulley machine. Keeping elbow slightly bent, bring hands together in wide arc motion. Secondly, focus on squeezing the ches muscles.
Do 4 or 5 sets and each sets for 10 or 12 times.