Back Workout 1

Looking good from behind doesn't just mean having a nice booty.  Having a nice and shapely back will give your body that nice 'V' taper that will help your waist and butt look smaller as well as make you look great in that sleeveless dress.

The back is made up of a number of muscles so you need to hit them from a number of different angles and approaches.  The first two exercises are multi-joint exercises so you'll also be using your biceps and shoulders. 

Be sure to do some light exercises that will warm up your rotator cuffs and other joints.

Once you consider yourself an intermediate lifter, do the following workout so you struggle to complete the last rep.  Be sure to rest for around 90 seconds between each set.

NOTE: When you see the number of reps decrease for an exercise, unless noted that it's a drop set, it doesn't mean take it easy.  It means increase your weight so that you struggle to complete that last rep.

Once you've finished your workout, be sure to do a good cool down and include some stretching.

And remember that post-workout nutrition of some simple carbs and some fast digesting protein.