Back Workout-Six Pack by Summer
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BACK EXERCISES
If you have not read the first page of this Hub Series read it HERE, the first page will outline the exact diet and workout you will need to achieve a six pack by summer. On that page it will also tell you that with this workout you should be doing a 30 minute cardio session as well as Abs. It will tell you different types of Cardio allowed, HERE is a list and description of certain abdominal workouts that can be performed 5 days of the week to achieve the results you need.
This workout plan is not intended for extreme muscle gain, this can be considered a “cutting workout” which is designed to increase muscle tone and lose body fat while sustaining muscle. Perform each set within a minute apart for best results, these workouts should not take much longer than 20 minutes.
Below are three different types of workouts depending on the equipment you have available, this workout involves picking one muscle group for each of the five days of the week, you will have two workout free days that you may decide where you would like to put them. This will give you freedom to switch around the muscle groups with how you see fit in your daily schedule.
PICTURES COMING SOON
Barbells workouts:
Upright rows: 3 sets of fifteen
Bent over rows: 3 sets of ten
Dead lifts: 4 sets of ten
Wide grip pull-ups: 3 sets of burnout
Back Extension: 3 sets of twenty five
Dumbbell Workouts:
Dumbbell rows, 3 sets of fifteen
Bent over Dumbbell rows, 3 sets of ten
Wide hand Pushups, 3 sets of burnout
Wide grip Pull-ups: 3 sets of burnout
Back Extension: 3 sets of twenty five
Pushup-pullup(park workout),
Wide hand pushups, 3 sets of burnout
Wide grip pull ups(palms facing face), 4 sets of burnout
Wide hand dips( place hands between two objects and Dip): 3 sets of burnout
Back extensions, 4 sets of burnout
Remember these workouts are not designed for heavy weight; make sure you can perform the amount of repetitions lower the weight when needed.
IF you have not performed the 30 minutes of Cardio and 3 different abdominal workouts before than this is the time to do it.
A list of allowed Cardio Workouts can be found here.
A list of Abdominal Workouts can be found here.
Other workouts:
theking2020 2 months ago
Excellent training exercises listed in the hub.