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Hi.

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WOW #5 (Back)

WOW #5 (Back)

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I've been working on that unfortunate bra bulge AKA back fat that most of us struggle with, and let me just say that I have noticed a significant difference just over the past few weeks! Here is one of my trusted workouts that I want to share with you:

Time: 45 Minutes
Equipment: Medium-heavy dumbbells, Single seated cable machine with wide bar for lat pulldowns (or assisted pull-up machine), medium weight plate or dumbbell, Cable machine with single handle attachment

Set 1 (Medium-heavy dumbbells):
Bent Over Rear Delt Swing x8 RIGHT SIDE
Bent Over Row x10 RIGHT SIDE
Bent Over Rear Delt Swing x8 LEFT SIDE
Bent Over Row x10 LEFT SIDE
Repeat 3x more for total of 4 sets

Set 2 (Seated Cable):
Wide Grip Lat Pulls x12 medium weight
Narrow Grip Palms Inward (facing you) x12 medium weight
Rest 60 seconds
Wide Grip Lat Pulls x10 medium-heavy weight
Narrow Grip Palms Inward (facing you) x10 medium-heavy weight
Rest 60 seconds
Wide Grip Lat Pulls x8 heavy weight
Narrow Grip Palms Inward (facing you) x8 heavy weight
Rest 60 seconds
If you feel up to it, do another round with a heavier weight and 4-6 reps :)

Set 3 (Weight Plate & Back Extension Machine OR Floor Mat & Weight):
*If you are using the back extension machine, complete four total sets of 8 reps with the weight
*If you are using the floor mat & weight, complete four total sets of 8 SUPERMANS

Set 4 (Cable Machine):
Kneeling Single Arm Row**
**Set the cable so that it is at the top and highest notch. When you are working your right side (right hand grip), kneel so that your right knee is on the floor and left foot is on the floor about 3 feet from the cable machine. Start with your palms facing down and away, and pull the cable with your arm/elbow tucked into your waist, turning your palms to face you at the bottom of the row. Return the cable to starting position to complete one rep.
Complete 4 sets of 10 reps, or if you feel up to it, pyramid it by starting with higher reps/lower weight, and as you complete each set increase the weight but lower the reps.


Hope you enjoy the workout! It's a killer for my back and I will definitely continue to use this each week! Let me know what you think in the comments :)

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