Back muscles
I could use some help. My upper body strength just sucks. I’ve started to see progress in my arm muscles, but zero in my back. Can anyone help point me in the right direction in terms of exercises, weight to use, reps, etc?
Currently my upper body workout consists of the below usually consisting of 3 sets of reps of 12-15 or until fail.
Bicep curls - 15lb each
Bent over row - 20lb each
Front raise - 15lb each
Rear delt fly - 10-15lb each
Overhead tricep extension - 20lb
Overhead shoulder press - 15lb each
Side raise - 15lb each
Planks - About a minute each - 3 times
Face pulls - 20-25lb
Are these even helpful? Am I wasting time on the weight or reps to make a difference?
To put things in perspective, I’ve lost 77lbs to date. My body has been stuck at one weight for close to a month with zero movement. My goal is to lose 100.