Back Muscle

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'Nothing feels as good as being fit feels'

A lethargic, lazy and overweight body or an active, confident and fit body, what would be your preference?

Our trainer ZIN Aditi has been through both of it. Approximately 5 months back she reached 72kgs and that is where she realised she had no energy in her classes. Her body became so heavy that just after 15-20 minutes of cardio she felt almost half dead. That is where she came up with the idea of 'Quickfit', She wanted a plan where she could get immediate results without getting any weak. 

And finally she worked on her workout and diet and within a span of 2.5 months she came down to 61kgs. All that is required is a dedicated mind and will to build a new and strong you. And the workouts mentioned on Quickfit are planned and programmed by her to share the same with you and help you stay a fit life by giving just one hour to you body, 6 days a week(5 Days workout and 1 day outdoor workouts like running, cycling, swimming, playing golf etc.).

Today we are here to guide you with the workout for the back muscles.

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 MUSCLES
WARM UP
S. No. Exercise Repetitions/Time
1 Cycling 5 minutes
2 Back extension Set 1 10 repetitions
Set 2 10 repetitions
Set 3 10 repetitions
3 Sarpasana Set 1 10 repetitions
Set 2 10 repetitions
Set 3 10 repetitions
CIRCUIT
Round 1 Round 2
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Bent over rowing 20 repetitions 1 Bent over rowing 15 repetitions
2 Close grip lat pull down 20 repetitions 2 Close grip lat pull down 15 repetitions
3 Wide grip seated row 20 repetitions 3 Wide grip seated row 15 repetitions
4 Decline bench dumbbell pullover 20 repetitions 4 Decline bench dumbbell pullover 15 repetitions
Round 3
S. No. Exercise Repetitions/Time
1 Bent over rowing 10 repetitions
2 Close grip lat pull down 10 repetitions
3 Wide grip seated row 10 repetitions
4 Decline bench dumbbell pullover 10 repetitions
DEADLIFT
S. No. Exercise Repetitions/Time
1 Deadlift 25 repetitions
2 Deadlift 20 repetitions
3 Deadlift 15 repetitions
4 Deadlift 10 repetitions
STRETCHING FOR BACK




TUTORIALS


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