Workout Schedule – January
Week 3 – Day 2 – Back
WARM UP:
Foam roll – 5 min
Treadmill incline walks – Incline: 15-25 2 min
Treadmill jog – Incline 2.0-3.0/Speed 6.0-7.0 4-5 min
Superset 1
Lat pull downs - 12 reps
Using the lat pull down machine, sitting down, grab the bar both hands palms down, wide grip, pull towards chest then return to starting position.
Single arm DB row - 10 each arm, 4x
Using a DB perform a back row, think of just pulling with your back towards your hip.
Cardio Burst
High knee med ball taps - 2 sets of 40 sec
grab a med ball or a low step, run in place driving your knees up, alternating tapping each foot on top of the ball or step, keep core tight.
Superset 2
Reverse back flys - 15 reps
Using DB’s perform a wide fly hitting a box shape at the top of every exercise.
Close grip pull downs - 10 reps, 4x
Using the close grip cable attachment, seated, pull the cable towards your chest squeezing your back each time at the bottom.
Cardio Burst
High knee med ball taps - 2 sets of 40 sec
grab a med ball or a low step, run in place driving your knees up, alternating tapping each foot on top of the ball or step, keep core tight.
Superset 3
Reverse grip barbell rows - 12 reps
Using a barbell, overhand or underhand grip back rows, focus on pulling with your back each time, don’t let your arms take over.
Wide grip pull up machine - 4 sets of 10 reps
Perform overhand pull ups on the assisted pull up machine.
Cardio Burst
High knee med ball taps - 2 sets of 40 sec
grab a med ball or a low step, run in place driving your knees up, alternating tapping each foot on top of the ball or step, keep core tight.