Upper Body Sculpt #6: Back Blaster
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!
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.