The perfect training for a V-Back

This is considered the perfect workout for a V-back. Know that you must perform each set of exercises in what you initially can, so that no muscle problems arise. Try to do as much as you can, until you get to the point of performing all the exercises without any problems.

1. Inverted row on fitball

3 sets of 12-15 repetitions

2. Inclined rowing with bar

3 sets of 8-12 repetitions

3. Pulled to the chest with wide handle

3 sets of 8-12 repetitions

4. Elevations with bench press handle

3 sets of 8-12 repetitions

5. Elevations with wide prone handle

2-3 sets of 6-8 repetitions

6. Rowing with Z bar

3 sets of 8-12 repetitions

7. Explosive shoulder press

3 sets of 8-12 repetitions

8. Extension on fitball

3 sets of 15 repetitions on each side

9. Extensions with medical ball

3 sets of 12-15 repetitions