Back Workout

A Quick Back Workout

First Super Set

– the rest period between these sets is the amount of time it takes for you to move from one exercise to the next.

Low Cable Row – 5 sets of 5 reps; use a low cable row set to a weight that you can only get 4-5 reps. Use a V style handle grip. Keep your knees slightly bent.

Grab the handle and pull straight back, keeping your elbows close to your body. When the handle is to your chest, pause for a count of two and then control the weight down. You should feel a slight stretch in your hamstrings before starting the next rep.

Shrugs with Dumbbells – 5 sets of 5 reps; standing with a set of dumbbells that will be difficult for 5 reps, but that you could do more with. Hold the dumbbells at your side. Now lift your shoulders toward your ears. Do not roll your shoulder forward or back. This is a very subtle movement, but very effective.

Rest for 5 minutes prior to beginning next Super Set

Second Super Set

One Arm Dumbbell row - 5 sets of 8 reps; Using a set of dumbbells that you can lift for 8-10 reps. Now find a decline bench. You will place one knee on the bench, such that your upper body is at the foot end of the bench.

You should be on an incline position. Your inner leg is on the bench and the inner (arm closest to the bench is supporting your weight on the bench). Now grasp the Dumbbell with the other hand and lift the weight toward your chest. Once again keeping the elbow close to the body. Pause at the top of the movement and then control the weight downward.

At the Bottom of the movement take the arm slightly forward before beginning the next rep. You will feel a slight stretch in the lat area. Now repeat with the other arm.

Lying T-Bar Lat Raise – for this exercise choose a light weight – 10-15 pound dumbbells. This requires a T-bar bench that has a chest pad. Lie on the bench with one dumbbell in your hand. Now slowly raise the hand with the dumbbell straight out to your side. This is a very slow movement. Complete 5 sets of 8 reps. Repeat on the other side.

Want Malinda to Create a Custom Fitness Program For You?

You will receive just one thing- her sole attention to your fitness and/or nutrition program.

Each program she designs is “results-based” and while she does use state-of-the-art software to aid in the “construction” of your program, by no means is it a “cookie-cutter” or “computer-generated” routine.

Malinda does it the old fashioned way- listening and learning what YOU want…and delivering a plan that’s specific, safe, effective and last, but not least, challenging! No hype- just results!

Learn More!