Workout Schedule – March
Week 1 Day 1 – Back
Superset 1 – 4 sets
Seated bent over back flys - 12 reps
sit down on a bench, holding two db’s down below your legs by your feet, then lift out to the sides to 90 degrees squeezing back at the top of every rep, then back down to starting position.
Assisted Wide Grip Pull-Ups – 6-10 reps
perform overhand pull ups on the assisted pull up machine.
Jump Rope – 3 minutes
Superset 2 – 4 sets
Reverse Back Flys – 10-15 reps
Using dumbbells, perform a wide fly hitting a box shape at the top of every exercise.
Back cable crosses - 12 reps
Cross arms, grab a cable in each hand, pull apart and squeeze your back when opening your arms.
Jump Rope – 3 minutes
Superset 3 – 4 sets
Dumbbell Single Arm Rows – 12 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.
Reverse grip barbell rows - 10 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.
Jump Rope – 3 minutes
Superset 4 – 5-6 sets or until failure
Cable Single Straight Arm Pulldowns – 10 reps per arm
Using the rope on the cables, stand away from the cable bent over slightly with a flat back. Grab the rope with one arm, pull towards hip, then return to starting position. Keep your arm straight and pull with your back.
Cardio
10-15 Minutes on the Stairmaster