Back/Shoulders

Back/Shoulders

Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1.Wide grip lat. Pulldown (4 sets, 20,16,12,10reps increasing weight as you go) superset with DB lateral raises (4 sets, 20,16,12,10 reps increasing each set)

2. Single Arm pulldowns (4 sets, 15reps) superset with 20 jump squats after each set

3.Single arm DB rows OR bent over barbell rows 4 sets, 20,16,12,10reps increasing weight as you go) superset with 20 bench step ups, each leg

4. Low Back on Hyperextension Board, 4 sets 20reps (squeeze and hold at top of movement)- superset with DB or machine shoulder press (4 sets, 20,16,12,10 reps increasing each set)

5. DB or cable front raises (4 sets, 20,16,12,10 reps increasing each set) superset with any rear delt movement (4 sets, 20,16,12,10 reps increasing each set)

6.Hip Thrusts, try doing these on the quad. Extension machine (ask if unsure of how) 4sets of 15reps, with a 3 sec pause on last 3 reps each set- superset with DB pull throughs, 20, holding 35lb, after each set

7. Lying or seated hamstring curls 4x30reps

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk


Format:
1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
or
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.