Workout Schedule – November
Week 3 – Day 3 – Back
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 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.
Seated Bent Over Back Flys – 4 sets of 12 reps
Sit down on a bench holding two dumbbells down below your legs by your feet. Lift out to the sides to 90 degrees squeezing back at the top of every rep, then back down to starting position.
High Row Machine Pulls – 4 sets of 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.
Incline Bench Dumbbell Rows – 4 sets of 12 reps
Around the World Flys – 4 sets of 10-12 reps
Using two lightweight plates or weights, lay on your belly on the ground. Start with both weights straight up by your ears, pull all the way around keeping arms straight out to the side towards your glutes, squeezing your back through the entire motion.