Back workout plus some abs

Sorry I have not posted a workout for a while! with changing jobs, moving house, competing, prepping and being a bit run down some of these areas have slipped for me. While I have been training, of course, I haven’t shared them with you. So here was last nights back workout! And as I rollover in bed now, I am sore already! perfect πŸ™‚

One arms bent over rows – 3 sets – 15 reps each set – first 5 slow and hold at the bottom, next 10 fast. Increase weight each time
One arm bent over rows – one set – drop set – 10 reps
Middle back iso rows – 3 sets – 10 reps
Close grip lateral pull down – 3 sets – 15 reps – first 5 slow with a big stretch at the top of the movement, last 10 with more pace
Close grip lateral pull downs – triple drop set – once – 10 reps each drop
Deadlifts – 3 sets – 10-12reps
Assisted chin ups – 3 sets 15 reps, decrease assistance each time – wide grip!
Assisted chin ups – 1 sets – 4-7 bottom half r4eps, 4-7 top half reps, 4-7 full reps

2 minute straight plank on elbows, no rest, 1 minute plank on hands, no rest, 30 second plank on elbows. Rest.
15 toe touches – I used 5kg weight
Knee raises – 30 reps, on every 10th hold for 10 seconds
15 toes touches


About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
This entry was posted in back and tagged , , , , , , , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s