BACK WORKOUT

Alrighty I train back yesterday by myself and this workout was real good man. It was hard, intense and effective, which what everyone should strive for when designing a workout.

Here it is.

1. Wide grip pull ups (3 sets, always aiming for more than 8 reps)
2. Bent over barbell row (overhand for 2 sets with a dropset on the last set, 10 reps)
3. Bent over barbell row (underhand for 2 sets with a dropset on the last set, 10 reps)
4. Chin up machine (3 sets, starting heavy and then decreasing the weight but increasing reps 6-8-12)
5. Lat pulldown (1 set of dropsets)
6. Seated cable row (2 sets, 10-12 )

Then trained abs and I did a circuit style workout again which I believe is the best way to train abs and train them hard.

Each circuit consists of a lower ab exercise, upper abs and then obliques. Also I did no rest in between the exercises in the circuit and going to failure on each exercise.

Circuit 1: (2 sets)

1. Incline leg lifts
2. Incline crunches
3. Incline plate twists (5kg weight used)


Circuit 2: (2 sets)

1. Lying leg lifts with Swiss ball
2. Swiss ball crunches
3. Swiss ball side crunch and twist

For that little extra I did two sets each side of woodchoppers.

That's it really haha try it out and enjoy :)

Much love x