Workout Schedule – December
Week 1 – Day 1 – Back
Wide Grip Pull-Ups - 4 sets of 8-10 reps
Alternating Plank Rows - 4 sets of 12 reps per arm
Place two dumbbells under your hands while holding a push up position. Drive one elbow back lifting one arm off the ground while the other arm stays on the ground for support, then drive back down to the ground. Repeat with the other arm. Continue to exercise alternating arms while keeping your core tight and using your back/lats to lift each time.
Jump Rope – 2 sets of 2 minutes
Wide Incline Bench Flys – 4 sets of 12 reps
Using dumbbells, perform a wide fly hitting a box shape at the top of every exercise.
Reverse Grip Barbell Rows - 4 sets of 10 reps
Using a barbell do overhand or underhand grip back rows. Focus on pulling with your back each time and don’t let your arms take over.
High Knees – 2 sets of 2 minutes
Alternate lifting your knees up and down as high as you can get them, as fast or slow as you want to go to get your heart rate up.
Lat Pull Downs (Heavy) - 3 sets of 10 reps
Using the lat pulldown machine while sitting down, grab the bar with both hands. With your palms facing down and using a wide grip, pull the bar towards your chest then return to starting position.
Single Arm Dumbbell Row (Heavy) – 3 sets of 10 reps per arm
Hold one DB down towards the ground and place the other hand on a bench. Pull dumbbell back towards your hip then return to starting position. Focus on pulling with your back and lat.
Rope Machine (Dual) – 2 sets of 30 seconds with 10 second rest between
Using the rope machine, place one hand on the rope and pull down, squeezing your back each time you pull. Do multiple reps with one arm, then switch arms and repeat.
Rope Machine (Single) – 2 sets of 20 seconds per arm
Using the rope machine, place one hand on the rope and pull down, squeezing your back each time you pull. Keep repeating then switch arms.