Back and Biceps

Tonight’s workout focused on upper body, mostly back and biceps.  Your back begins with your traps and your rear deltoids. The major muscles of the back are: Traps, Rear Delts, Lats, Rhomboid, and Lower Back. If you are looking to specialize a certain area of your back, here are a few exercises that target each group individually.

 Lats:

·         Lat pull downs

·         Bent over row

·         Pull-ups

·         Cable row

·         Straight arm pull down

Traps:

·         Shrugs ( Dumbbell, Cable, Bar etc.)

·         Upright rows

Rear Delts:

·         Rear delt flys

·         Face pulls

Rhomboid:

·         Negative pull ups  (Video Demonstration Negative Pull Ups)

·         Rowing machine

Lower Back:

·         Back extensions

·         Bar dead lift

·         Superman

·         Good mornings

  You should keep in mind your weekly training schedule. When training your back, be mindful of the exercises that you performed on a shoulder workout- if you complete shoulders the day before. I don’t usually choose to exercise my back the day after shoulders because my shoulder workout includes exercises that require the use of  my rear deltoids and traps. If you perform exercises that incorporate your rear deltoids and traps in your shoulder day, compose a workout that focuses more on your lats and lower back. Reworking muscles without proper time to grow and recover can cause injury of the muscles. Remember muscles grow outside of the gym.  The goal of exercising is to effectively break down the muscle fibers and “tear” them. Then, with proper nutrition and rest, the tears repair themselves and your muscles grow. Optimally, rest a muscle group anywhere from 36-48 hours before reworking it to allow for them to fully recover and grow.  Bonus tip: stretch those muscles during that recovery window and eat properly! Work that lactic acid out of there!

Cardio:

     15 minutes on elliptical Level 7 (Completed 1.84mi)

Circuit  1:

    Upright Row w/ Kettlebell  3 sets 15 reps      Wt: 30lb, 30lb, 20lb
 1 Arm Dumbbell Row 3 sets 15 reps:                Wt: 25lb, 25lb, 20lb
 Bent Over Row w/ Bar 3 sets 15 reps:              Wt: 40lb, 40lb, 30lb

Complete circuit 3 times , rest 30-45 seconds between rounds

Circuit 2:

   Seated Row  3 sets 12reps           Wt: 60lb, 60lb, 60lb
   Lat Pull Down 3 sets 12 reps       Wt: 55lb, 55lb, 55lb
   Pull Up 3 Sets    Reps: 3, 4, 5

Complete circuit 3 times , rest 30-45 seconds between rounds

Circuit 3:

Dumbbell push up row: 3 sets 24 reps ( 12 each arm)         Wt: 8lb, 8lb, 8lb
(Video Demonstration Dumbbell Push Up Row

Resistance Band Curls 3 sets 30 reps (15each arm)            Wt: Light Resistance ( Yellow band)

Complete circuit 3 times , rest 30-45 seconds between rounds

Ab Circuit

  Flutterkick: 20reps ( 10 each leg)

  Ball Toss: 15 reps ( Ball to legs and back to arms is 1 rep)

  Leg Raises: 15 reps

 Back Extensions: 20 reps

Complete circuit 3 times , rest 30-45 seconds between rounds