Back and abdominal muscles



'Hustle for that muscle'


Welcome Quickfitt family, here we are today after such a hectic and a munching festive weekend. As we all know we are in the middle of the festive season and this festive season is all about sweets and lots of different type of dishes. While performing all the activities in this season fitness is equally important. 

Lets end 'A break' from the weekend by training our Back and abdominal muscles, this workout includes two circuits, one for back muscles and other for abdominal muscles. Please follow below mentioned table to know more.

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 ABS
WARM UP
S. No. Exercise Repetitions/Time
1 Running 2 minutes
2 Skipping 200 repetitions
3 Pull ups Set 1 20 repetitions
Set 2 20 repetitions
Set 3 20 repetitions
Set 4 20 repetitions
BACK MUSCLES
CIRCUIT 1
ROUND 1 ROUND 2
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Lat pull down 25 repetitions 1 Lat pull down 18 repetitions
2 Seated row 25 repetitions 2 Seated row 18 repetitions
3 One arm dumbbell row 25 repetitions 3 One arm dumbbell row 18 repetitions
4 Staright arm pulley push down 25 repetitions 4 Staright arm pulley push down 18 repetitions
ROUND 3
S. No. Exercise Repetitions/Time
1 Lat pull down 12 repetitions
2 Seated row 12 repetitions
3 One arm dumbbell row 12 repetitions
4 Staright arm pulley push down 12 repetitions
DEADLIFT
Sets Repetitions/Time
Set 1 25 repetitions
Set 2 18 repetitions
Set 3 10 repetitions
Set 4 05 repetitions
Set 5 03 repetitions
ABDOMINAL MUSCLES
CIRCUIT 2 (4 ROUNDS)
S. No. Exercise Repetitions/Time
1 Flat bench press leg raises 25 repetitions
2 Flat bench alternate leg raises 50 repetitions
  


VIDEO TUTORIALS

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