BACK
TABLE OF CONTENTS
NEXT

WEDNESDAY: Back & Biceps

EXERCISE SETS REPS
Seated Lat PullDown 3 20
Seated Cable Row 3 20
One-Arm DUMBBELL Row 3 20
Close-Grip V Pulldown 3 20
Bodyweight Back Extension 3 20
Standing Cable Curl 3 20
Preacher Curl 3 20
Hammer Curl 3 20

 

  • Seated Lat PullDown

    Starting in a stretched position, use a medium-wide grip and pull down the bar to the top of your chest with a slight arch in your back. Slowly return bar to starting position. Stretch your back muscles when your arms are extended. Keep the exercise controlled and really focus on squeezing your muscles throughout the entire movement.

  • Seated Cable Row

    Attach a V-handle to a low cable rowing machine. Sit down and grasp the handle with both hands. Keeping your torso straight, back arched, and arms extended, slowly pull the V-handle to your abdomen, squeezing your shoulder blades together as you do so. Once the handle reaches your body, slowly return to starting position. Resist the weight as you extend your arm back to starting position and keep control of the cable for a slow return.

  • One-Arm DUMBBELL Row

    Start on a flat bench with one hand on the bench, the other hand holding the dumbbell. Have one knee on the bench under your hip and the other leg out to the side. You want to keep your spine in a neutral position. Hips and shoulders parallel to the floor. With the hand holding the dumbbell, let the shoulder blade stretch, and then pull the shoulder blade back. Pull the arm back, bringing your elbow to your side. Squeeze before slowly lowering the dumbbell back towards the floor.

  • Close-Grip V Pulldown

    While sitting, grab the V-handle and lean back slightly. Squeeze your lats together as you pull the V-handle towards your body until the elbows are perpendicular with your torso, hold for a second in the contracted position, then slowly raise the bar back to the starting position.

  • Bodyweight Back Extension

    Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Make sure you have enough room for you to bend at the waist without any restriction. Cross your arms in front of you or behind your head. Bend forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Slowly raise your torso back to the start position.

  • Standing Cable Curl

    With your feet hip-to shoulder-width apart, chest up and eyes focused forward, attach a straight bar to a low pulley. Keeping your body very close to the bar, drag it upward towards your chest. Lower with control back to starting position.

  • Preacher Curl

    Take a seat at a preacher curl machine and select your weight. Place your upper arms on the preacher pad and hold the handles with an underhand grip. Lift the handles towards your chest and hold the contraction at the top of the movement for a short pause. Lower the weight to the starting position in a slow and controlled motion.

  • Hammer Curl

    Standing with your feet shoulder-width apart, take a dumbbell in each hand. Arms should be hanging down at your sides with palms facing each other. Keeping the upper arms stationary, and without bending at the wrists, curl the dumbbells up slowly towards your shoulders. Stop when your forearms become parallel with the floor. Lower the dumbbells back down slowly, making sure to keep the elbows stationary throughout the movement.

BACK
TABLE OF CONTENTS
NEXT