WINNING
BACK
ROUTINE
EXERCISE REPS SETS
Lat Pulldown 10-12
4
Seated Low
Pulley Row 12-15
3
Barbell Bent
Over Row 8-10
4
High Hammer
Row 12
3
12-15
3
Deadlift
“I love bodybuilding and I wouldn’t
give it up for the world, says Sam.
“I always make sure I get plenty of
sleep and I’ve developed lots of
aesthetic tactics over the years to
help me look my best. “My waist
gets as small as 24 inches on stage,
and coupled with my flaring lats that
gives me a lovely tapered appear-
ance. I think this illusion sets me
apart from the other figure and
body fitness girls for sure. In fact
almost all of the compliments
I receive pertain to my back.”
I’m able to isolate my lats and really
focus on technique and quality
contractions under a good load.
I also use a number of rowing
movements. I believe the best are
the seated row and single arm
dumbbell rows. These exercises
have helped me to develop the
mid-area muscle groups and bring
a dense look to my back on stage.
Mixing things up using a combination
of reps and focused contractions
along with some heavier loading has
yielded the best results for me.”
Sam kindly agreed to share her
bat wing tips with Flex readers.
“I take a lot of pride in training my
back and in the off-season, I adopt a
DC style of training, which focuses
on controlled negative reps, pro-
gressively heavier weights and
maximum intensity,” she reveals.
“During competition season, I tend
to use higher volume training to help
bring my condition in better, harder
and tighter. My favourite exercise
for back is the lat pulldown, as I feel
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