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.


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




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