Y’all. I very vividly remember the first time I did a back-focused workout. The next day, I felt muscles that I didn’t even know existed! Ever since, I’ve had a special place in my heart for back day. So, you know this will be a good one!
1. Start with a 5-10 minute warm-up.
Start with some arm circles, big hugs, swimmers, and scapula pull-ups. Then, with no weight or with light weights (1-3 pounds) do reverse flies, lat pulldowns, even bent-over rows.
Once you’re feeling good, dive on in!
2. Complete 3 sets of each of the following supersets.
Superset 1
15 Superhumans
12 Single Arm Rows (right)
12 Single Arm Rows (left)
Superset 2
12 Reverse Grip Bentover Row
12 Reverse Flies
Superset 3
12 Lat Pulldowns
12 Seated Rows
Bonus
Back Extensions (or Superhumans if you don’t have the equipment)
3. Cool down & STRETCH!
Way to crush this! I’m sure you’re going to feel some different muscles tomorrow. For your cooldown & stretch, you can do whatever feels right, or give this Upper Body Stretch a go!
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