We’re Backkkk

By on October 4, 2017

Hey babes, Yes, it’s me your tiny trainer with a back workout that will surely leave you sore in all the right places.

Let’s begin by doing 10-15 pull ups (assisted if needed). Now that that is done we will be doing 3 sets of 12-15. If you are a man add a dumbbell to your feet each time you do your set. Ladies if you are able to accomplish this as well, do it, if not just do it the regular way.

Time for two arm rows with dumbbells. Full extend with all squeeze with the contraction. 3 sets of 10-12 (go up in weight if possible). Bent-over barbell deadlifts are next. This exercise is super beneficial by working the upper and lower back groups. For this exercise you will be doing 3 sets of 10 with moderate weight (go heavier if you can).

How’s it going babes? Okay let’s get some thickness shall we (we all know thick is better, haha). Wide grip lat pull down with a superset of underhand close grip pulldown. Wide grip for 3 sets of 12 and until failure for the underhand grip. I want to see some sweat! Time to deadlift. Head over to the squat rack. Now, before you get started please warmup with 10-15 with just the bar. Feet shoulder width, knees bent and back flat. Bar should be close to shins and with a hinging motion pull up bar. Remember if your back is not flat in starting form this exercise should not be performed. For this last exercise 4 sets of 5 to 10. Be sure to perform these exercises with caution because it stress es the back and bad form may cause injury.

Okay my babies we are done!

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