Working the back using dumbbells, barbel

You will need the barbell, dumbbells, towel, bench and water for drinking during exercise. First you start with the warm up for about seven to 10 minutes, then you can start your first exercise called the HYPERTENSION.
Lie prone or flat on your stomach on the bench and place your hands behind your head. Raise your upper body up until it is parallel to the floor and lower it back after a short pause. Breathe out while raising yourself back.

HYPERTENSION TWISTING a�� lie prone or flat on your stomach on the bench and place your hands behind your head. Raise your upper body up to one side, until it is parallel to the floor and lower it back after a short pause. Alternate sides, breath in while lowering yourself back.

ROW (DUMBBELLS) BENT OVER TWO ARMS a�� stand up and reach down in order to hold two dumbbells with both hands ( knees slightly bent). Lift the dumbbells straight up while keeping your back still and lower them back after a short pause. Try to keep your back straight throughout. Only the arm should move, same with when you using the bar.

ROW (DUMBBELL) BENT OVER ONE ARM a�� Position yourself bent forward in front of a bench, one hand on it and the other holding a dumbbell (arm extended). Lift the dumbbell straight up while keeping your back straight and lower it back after a short pause. Alternate hands when set is completed. Try to keep your back straight throughout. Only the arm should move.

ROW (BARBELL) BENT-OVER WIDE GRIP HEAD SUPPORTED a�� stand up and reach down in order to hold a barbell with both hands (knees slightly bent) with your head resting against one end of the bench. Lift the barbell straight up without moving your back, knees or hips and lower it back after a short pause. Try to keep your back straight and your neck stiff throughout. Only arms should move.

ROW (BARBELL), PRONE OR LYING FLAT ON BENCH WIDE GRIP a�� Lie prone or flat on your stomach on the bench and grip a barbell underneath you with both hands in a wide grip position. Lift the barbell straight up and lower it back after a short pause. Breathe out while raising the barbell and breathe in while returning to starting position.

BACK FLY(DUMBBELL) PRON a�� lie prone on the bench and grab two dumbbells underneath you, elbows at 90 degrees angles. Raise the dumbbells to the sides without moving your upper arms and lower them back after a short pause. Breath out while using the dumbbells and breath in while lowering them back.

GOOD MORNING (BARBELL) a�� hold a barbell behind your shoulders with both hands and lean forward until your upper body is perpendicular to the floor. Raise your upper body until you are standing and lower it back after a short pause. Breathe out while raising yourself and breathe in while lowering yourself back.

DEADLIFTS (BARBELL) a�� crouch to reach the barbell on the floor and grab it with both hands in a medium grip position, arms extended, legs at shoulder width. Raise yourself back down after a short pause. Breathe out while raisingA� yourself and breathe in while loweringyourself back.

HIGH PULL a�� crouch down to reach the barbell on the floor and grab it with both handsA� in a medium grip position, arms extended, legs at shoulder width (you can also make it with wide grip). Raise the bar by standing up and continue on by raising your arms until the bar reaches shoulder level and lower it back after a short pause. Breathe out while raising the barbell and breath in while lowering it back.

Lastly POWER CLEAN AND PRESS a�� crouch down to reach the barbell on the floor and grab it with both hands in a medium grip position, arms extended legs at shoulder width. Raise the bar by standing up and continue on by raising your arms until the bar is up at arms length and lower it back after a short pause. Breath out while raising the barbell and breathe in while lowering it back. Then you do your cool down.