Back & Core
'When it starts to hurt, thats when the set starts'
And here we are with the last workout of the week. I know you feel tired after the workout, and to get back the energy for the next day sometimes gets difficult, therefore our trainer ZIN Aditi recommends you to maintain a good combination of carbs and protein in your diet. Carbohydrates will generate energy for you next workout and proteins will have in early recovery of your muscles.
So lets hit the back muscles today followed by the core.
This workout can be performed by both Males and Females. Approximately an hour is required to complete this workout.
Video tutorials of the exercises from Bodybuilding.com and Youtube.com are mentioned below, kindly refer them before performing any workout. The posture of the body needs to be correct in order to hit the muscle you are training for accurately.
This workout can be performed by both Males and Females. Approximately an hour is required to complete this workout.
BACK AND CORE | |||
WARM UP | |||
S. No. | Exercise | Repetitions/Time | |
1 | Cross trainer | 5 minutes | |
CORE (4 ROUNDS) | |||
S. No. | Exercise | Repetitions/Time | |
1 | Ab crunches | 30 repetitions | |
2 | V ups | 25 repetitions | |
3 | Plank | 45 seconds | |
BACK | |||
S. No. | Exercise | Repetitions/Time | |
1 | Lat pull down | Set 1 | 20 repetitions |
Set 2 | 15 repetitions | ||
Set 3 | 10 repetitions | ||
2 | Seated row | Set 1 | 20 repetitions |
Set 2 | 15 repetitions | ||
Set 3 | 10 repetitions | ||
3 | Straight arm pulley push down | Set 1 | 20 repetitions |
Set 2 | 15 repetitions | ||
Set 3 | 10 repetitions | ||
4 | Bent over row | Set 1 | 20 repetitions |
Set 2 | 15 repetitions | ||
Set 3 | 10 repetitions | ||
DEADLIFT | |||
Sets | Repetitions/Time | ||
1 | 20 repetitions | ||
2 | 18 repetitions | ||
3 | 15 repetitions |
TUTORIALS
Comments
Post a Comment