Are you feeling sore yet? Stop crying and keep moving! It’s HIIT and back day! Let’s get sweaty!
Tip of the day! You should drink four to eight ounces of water every 15 minutes while working out.
30 secs on. 10 sec rest. 2 circuits.
30 secs on. 10 sec rest. 2 circuits.
30 secs on. 10 sec rest. 2 circuits.
Chin-Up – 4 x 20 (assisted if needed)
superset: wide-grip lat pull down – 5 x 10, rest for a 10 second count then do 2-4 more reps with same weight
superset: Wide grip seated cable row – 5 x 10, rest for a 10 second count then do 2-4 more reps with same weight
superset: Hammer strength rows (wide grip) – 4 x 10 heavy as possible 10 reps til failure each arm
superset: Hammer strength rows (inside grip) – 4 x 10 heavy as possible 10 reps til failure each arm
Triset Single-arm dumbbell row – 4 x 10, rest for a 10 second count then do 2-4 more reps with same weight
Triset Close-grip cable row – 4 x 21 method
Triset Single-arm dumbbell row – 4 x 8, chest on incline bench, (3/3 tempo)
standing t-bar row – 4 x 10
wide-grip lat pulldown – 4 x 21 method, behind neck
back extensions 4 x 25
March 30, 2015
March 4, 2014
February 4, 2014
January 6, 2014
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