Workout Schedule – September

Week 2 – Day 2 – Back

Superset 1

Supine Smith Machine Rows - 5 sets of 10 reps

Using the smith machine, lay on your back under the machine and reach up and grab the bar with your feet out in front of you. Pull yourself up towards the bar using your back, then return to starting position.

Wide Incline Bench Flys – 5 sets of 12 reps

Superset 2

Close Grip Seated Cable Rows – 4 sets of 12 reps

Using a triangle shaped cable attachment, sit in front of the cable and place both hands on the handles. Pull the handle towards your chest, squeezing your shoulder blades together then return to starting.

Single Arm Plank Rows – 4 sets of 12 reps per arm

Place one hand on a bench in a push-up position while holding a dumbbell in the other hand. Reach dumbbell towards the ground then drive your elbow back using your back. Return to straight while keeping your core tight. You can do this exercise on your knees if you need a modification.

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.

Superset 3

Wide Grip Pull-Ups (Machine) – 5 sets of 8-10 reps

Reverse Grip Barbell Rows – 5 sets of 12 reps

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

Cross arms and grab a cable in each hand. Pull apart and squeeze your back when opening your arms.

Complete the following cycle 3-4 times:

  • 12 reps light weight
  • 8-10 reps medium weight
  • 5-7 reps heavy weight