BACK WORKOUT

-5 minute warm up (slow jog or exercise bike)

- 5 minutes of stretching

- 2 sets of pull ups to failure

- 3 sets of 10 reps lateral pull downs (behind the neck)

- 3 sets of 10 reps seated lateral rows

- 3 sets of 10 reps dumbbell lateral rows (standing)

- 2 sets of 10 reps dumbbell clean and rise

- 2 sets of pushups to failure

- 2 sets of 25 reps hyper extensions

- 2 sets of 35 reps ab crunches

- 2 sets of 20 reps leg lifts

*As you advance try and do this work out for time. Do not stop and rest in between sets, or add ab crunches in between sets.
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Workouts

Chest

Back

Arms

Shoulders

Legs

Core

Aerobic

Non-Conventional