Workout Schedule – February
Week 2 – Day 3 – Back
Superset 1
Lat Pull Downs – 4 sets of 10-12 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 – 4 sets of 15 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.
Jump Rope – 3 minutes
Superset 2
Close Grip Pulldowns – 4 sets of 12 reps
Using the close grip cable attachment while seated, pull the cable towards your chest, squeezing your back each time at the bottom.
Reverse Back Flys – 4 sets of 12-15 reps
Using dumbbells, perform a wide fly hitting a box shape at the top of every exercise.
Jump Rope – 3 minutes
Superset 3
Reverse Grip Barbell Rows – 6 sets of 10 reps (heavy weight)
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.
Back Cable Crosses – 6 sets of 12 reps
Cross arms and grab a cable in each hand. Pull apart and squeeze your back when opening your arms.
Jump Rope – 3 minutes
Cardio
Stairmaster – 15-20 minutes