Six Pack Guinea Pigs

This is the perfect workout to develop strong, sexy back muscles!

It focuses on the back but incorporates many other muscle groups as well, to give you a more balanced workout.  You could easily add this one to your workout schedule every other week if you're looking to develop your back muscles.  However, be sure to balance it out with some chest exercises as well.

Feel free to challenge your core and stability by adding in a Balance Disc, Bosu, and/or Stability Ball!  

Printable PDF

Beginner: 1-2 sets of 8-10 reps of each exercise

Intermediate: 2-3 sets of 10-12 reps of each exercise

Advanced: 4 sets of 15 reps of each exercise

You'll Need:

Lat Pull-Down Machine (or Resistance Band or Towel)

Dumbbells

Smith Machine Bar (for Reverse Pull-ups)

Stability Ball (opt)

Bosu or Balance Disc (opt)

Bench or Low Chair

Pull-up Bar

Decline Ab Bench

Warm-up: 10-Minute Abs Routine

50 sec Decline Sit-ups

10 sec rest

50 sec Around the Worlds

10 sec rest

50 sec V-Sit Knee-ins (w/ weight, opt)

10 sec rest; Repeat sequence 2 more times!!

1 min Heels to Heaven

The Workout

Set 1: Perform 1-4 times with no break

8-15 Lat Pull-Downs

8-15 Push-up Rows

Cardio Interval: 3 x 10-sec Bear Crawls (FAST!) w/ 10-sec rest

Set 2: Perform 1-4 times with no break

8-16 Single Leg Lunge w/ Single Arm Row (switch legs at halway point)

8-15 Reverse Pull-up

Cardio Interval: 3 x 10-sec Bear Crawls (FAST!) w/ 10-sec rest

Set 3: Perform 1-4 times with no break

8-15 Double Arm Row (w/ Single Leg Balance, opt)

8-15 Rear Delt Fly (w/ Single Leg Balance, opt)

Cardio Interval: 3 x 10-sec Bear Crawls (FAST!) w/ 10-sec rest

Set 4: Perform 1-4 times with no break

8-15 Pour the Milks

8-15 Pull-ups

Cardio Interval: 3 x 10-sec Bear Crawls (FAST!) w/ 10-sec rest

Bonus Giant Set: Repeat from the top and perform 1 more set of each exercise, omitting cardio intervals.