Back workout with teacher join us my training centre

Here’s a back workout targeting all major muscles, including the lats, traps, rhomboids, and lower back.
Warm-up (5-10 minutes)
Arm Circles - 2 sets of 20 reps
Cat-Cow Stretch - 2 sets of 10 reps
Resistance Band Pull-aparts - 2 sets of 15 reps
Lat Pulldown (light weight) - 2 sets of 12 reps
Workout Routine
1. Pull-ups (Lats & Upper Back) - 4 sets, 8-12 reps
Use assisted pull-up machine or resistance bands if needed
2. Bent-over Barbell Rows (Mid & Lower Back) - 4 sets, 8-12 reps
Keep a straight back and pull the bar toward your lower ribs
3. Lat Pulldown (Lats) - 4 sets, 10-12 reps
Can be done with a wide or close grip
4. One-arm Dumbbell Row (Lats & Upper Back) - 3 sets, 10-12 reps
Keep your back flat and pull dumbbell to your side
5. Face Pulls (Traps & Rear Delts) - 3 sets, 12-15 reps
Use a rope attachment on a cable machine
6. Deadlifts (Full Back & Lower Back) - 4 sets, 6-8 reps
Maintain proper form to avoid injury
7. Hyperextensions (Lower Back) - 3 sets, 12-15 reps
Can be done with body weight or holding a weight plate
Cooldown & Stretching (5-10 minutes)
Child’s Pose
Seated Forward Fold
Lat Stretch (hold onto a bar and lean back)
Let me know if you want a modified routine based on your experience level or available equipment!