Gym Workout - Back Strength/Muscle Growth
3 sets each, rest between sets
D-handle bar lat pull down - 15 reps (adjust resistance accordingly)
Low rows -15 reps
Smith machine pull-up to failure: kneel on floor head BELOW bar n use to of feet to give slight assistance. To set up, stand by machine and set bar to chin height approximately. *Make sure your knees are in front of bar (when kneeling), head below it and suck your belly in to protect and strengthen abdominal muscles.
Alternate these 2 exercises without rests between sets:
6 second static crunches - 6 times
Light weight dumbbell rows - 25 reps each arm standing on opposite leg (beginners keep other hand lightly touching wall or exercise ball till better balance is achieved)
This workout focuses on strength and hypertrophy(growth). The last two exercises are added to develop balance, recruit stabilizers and focus on neuromuscular development in the core. They may get the heart pumping a little too, if done quickly!
Weight Loss Tip:
Follow workout immediately with 20+ minutes of cardio.
Diet Tip:
Eat within 1 hour a meal containing-
Complex carb
Protein
Vegetable
Most programs should try and accomplish this. For this reason I really don’t like the term core training. We really build all of our programs to include core training and core movements. No matter what your goal is you will incorporate core workout.
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