Back yourself - Back workout

Back Yourself - Back Workout

Warmup

·         5-10 minutes warm up on treadmill, bike or recumbent

Resistance Workout

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Lateral Pull Down

·         3 Sets

·         10-12 Repetitions

·         60 Seconds Rest 

Note: For experienced trainers weighted, body weight or assisted chin ups can be substituted for lateral pull downs.

Seated Row

·         3 Sets

·         10-12 Repetitions

·         60 Seconds Rest 

Close Grip Pull Down

·         3 Sets

·         12-15 Repetitions

·         60 Seconds Rest 

One Arm Row

·         3 Sets (each side)

·         12-15 Repetitions

·         60 Seconds Rest 

HIIT Session to Finish

See HIIT Blog - (http://www.tradefit.org/home/hiitworkout)

·         30 seconds of High Intensity Effort

·         60 seconds of Rest

·         Repeat 6-8  times for a total workout time of 12 minutes

Stretch

·         2-3 Upper Body Stretches

·         Repeated 2-3 times per stretch

·         Hold for 20-30 seconds each