Upper Back Training

S

sarafo

0
I've been working out 5 days a week for the last 4 months or so, and in that time I've managed to drop about 10kg with a mixture of resistance training and cardio. Since most of the weight has come off, my new goal is definition. Right now I'd really like to strengthen and tone my upper back.
At the moment I'm doing lat raises (4x12), lat pulldowns (3x15), and barbell rows (3x15) and have been doing some work on the rowing machines too, but can you suggest anything else?

Also, is there much of a difference between 4x12 rep sets and 3x15?
 
Definition occurs when your bf% lowers, not because of the exercises you are doing.

For best results, you may consider bulking for a couple of months, build a bit of muscle then strip back the fat which will show better definition. If you have been eating a deficit for the last 4 months it is unlikely you have build a huge amount of muscle.

The exercises you have listed are all good. You may want to consider chin-ups (all variations), deadlifts and cable rows.

Not a big difference between the rep ranges. You want to keep the rep ranges between 6 and 10 for best hypertrophy (increase in muscle size) results. Try to mix up the rep range (and weight) each workout.

Well done on the weight loss so far
 
4x12 has way more total sets than 3x15 and can cause more damage to the muscles, so more recovery time is needed (how much will depend on you)
Do you want to continue to cut down or do you want to bulk up and build muscles?
 
Looking to continue to cut down - probably like to lose another 5-6kg of fat over the next few months. Don't want to add too much bulk (I'm a 19yo female), its more just about making sure that once that weight comes off, there's something underneath it to see.

Have done cable rows in the past but have been substituting 4x500m ergs instead to add some cardio. Would like to work up to chinups but might take a while to get there..

Thanks for the help! =)
 
lat raises are a shoulder exercise.
try increasing the weight every wk and lower the reps ie
4 sets 15
4 sets 12
4 sets 10
3 sets 8
3 sets 5
 
3 reps more damage :D

Don't sweat it, you're thinking way too much. you should know the basic rule of thumb guidelines for rep ranges according to goals. If not, google.
 
Facepulls work the upper back, so you can add that in. The higher you row, the more upper back. The lower you row (like bent over rows, seated rows, etc.), the more middle back and lats.
 
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