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