Workout Schedule – April

Week 3 – Day 2 – Back

Superset 1 – 4 sets

Seated bent over back flys - 12 reps

sit down on a bench, holding two db’s down below your legs by your feet, then lift out to the sides to 90 degrees squeezing back at the top of every rep, then back down to starting position.

Supine smith machine rows - 10 reps

using the smith machine, lay on your back under the machine, reach up and grab the bar, feet out in front of you, pull yourself up towards the bar using your back, then return to starting position.

Superset 2 – 5 sets

T bar high row - 10 reps

Using the barbell on the ground attachment, slightly bent over with back straight, use the T bar attachment with handles on each side, pull bar to chest squeezing your shoulder blades together each time.

Single arm plank rows - 10 each arm

place one hand on a bench in a push up position, hold a dumbbell in the other hand, reach dumbbell towards the ground then drive your elbow back using your back, then return to straight, keep core tight, you can go on your knees if you need modification.

Superset 3 – 4 sets

Wide incline bench flys - 12 reps

Machine low back rows - 12 reps

Using some sort of back row machine, low grip back rows, squeeze shoulder blades together each time you drive your elbows back.


10-15 Minutes on the Stairmaster