Back Muscles




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'The hardest lift of all is lifting your butt off the couch'

A week has gone by and we are here with a fresh start with some new workouts. Say bye to the weekend laziness and lift yourself up for some more kickass workout.  The festivities, the weddings, the lavish food is about to start so don't you want to have a body to show off? Obviously yes, thats what we all do. Setting short term target is so common among us. Why not make it a habit, a lifestyle and say bye to these targets where you literally kill your body ending up with so many health issues. 

So with that note, we start this week by working on 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
WARM UP
S. No. Exercise Repetitions/Time
1 Burpees Set 1 10 repetitions
Set 2 10 repetitions
Set 3 10 repetitions
2 Pullups Set 1 15 repetitions
Set 2 15 repetitions
Set 3 15 repetitions
Set 4 15 repetitions
WORKOUT
S. No. Exercise Repetitions/Time
1 Deadlift Set 1 20 repetitions
Set 2 15 repetitions
Set 3 12 repetitions
Set 4 10 repetitions
2 Bent over row Set 1 15 repetitions
Set 2 15 repetitions
Set 3 12 repetitions
Set 4 10 repetitions
3 Reverse lat pull down Set 1 20 repetitions
Set 2 15 repetitions
Set 3 12 repetitions
Set 4 10 repetitions
4 Seated row Set 1 15 repetitions
Set 2 15 repetitions
Set 3 12 repetitions
Set 4 10 repetitions
5 Cable pull over Set 1 20 repetitions
Set 2 15 repetitions
Set 3 12 repetitions
Set 4 10 repetitions
STRETCHING FOR BACK


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