Workout Schedule – December

Week 3 – Day 4 – Back

Superset 1

High Row Machine Pulls - 5 sets of 10-12 reps

Using a high row machine, place both hands on the handles and pull towards your body, squeezing back at the bottom of every rep.

Bent Over Pick Ups (Heavy) – 5 sets of 10 reps

Hold two dumbbells in your hands and squat down so both knees are bent (dumbbell will hang by ankles.) Then pull up towards body squeezing back (like you’re pulling your pants up) and return to starting position.

Superset 2

Alternating Single Arm Lat Pull Downs – 4 sets of 12 reps per arm

Using two handles on the lat pulldown machine, alternate pulldowns, squeezing lat at the bottom.

Rope Pull Downs – 4 sets of 10-12 reps

Using the rope on the cables, stand away from the cable bent over slightly with a flat back. Grab both sides of the rope, pull towards hips then return to starting position. Keep your arms straight and focus on pulling with your back.

Superset 3

Incline Bench Dumbbell Low Row – 3 sets of 12 reps per arm

Single Arm Plank Rows – 3 sets of 12 reps per arm

Place one hand on a bench in a push-up position while holding a dumbbell in the other hand. Reach dumbbell towards the ground then drive your elbow back using your back. Return to straight while keeping your core tight. You can do this exercise on your knees if you need a modification.


20 Minutes on the Treadmill