Because the front muscles are always at the forefront when the athlete looks at himself in the gym mirror; Many novice and inexperienced athletes neglect to exercise the back muscles, especially back muscle exercises.
Back muscle exercises are the most important, because they strengthen a group of large muscles that support every step a person takes and are directly responsible for enhancing physical performance and developing the size of other muscle groups across them, and supporting the strength, stability and endurance of the body to exercise in general.
Cobra Program for International Coach Dustin Myers:
1- Deadlift exercise:
5 circuits, each circuit only 3 repetitions, increasing the weight each time
2- Rack Pulls exercise:
5 series, 3 repetitions in each series, with a change in weights
3- Weighted V-bar Pullups:
5 series, each series has 5 repetitions
4- T-bar Row exercise:
5 series in each one, in descending order 10-8-5-5-3, with increasing weights
5- Iso-Dumbbell Rows exercise:
3 series in each series, 6 repetitions of a note in each hand, 6 repetitions while holding the other hand above (meaning a total of 12 repetitions in both hands)
6- Standing Dumbbell Row exercise:
3 marches on each side, 6 repetitions
7- Farmer’s Walk exercise:
3 marches each walking approximately 50 meters (if the space is small, you can count approximately 60 small steps)
8- Reverse Hyperextension exercise:
3 series, 10 repetitions in each series, with the legs fixed between each series so that pressure remains on the muscle.
This training program is suitable for both genders and is not suitable for beginners (less than a month old)
The duration of training is 60 minutes. You can continue this program for 8 weeks and then change the program.
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