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12Wk Challenge, week 1 Day 6
by
UNIQUE VIEWS   +   UP VOTES Vote Up   -   DOWN VOTES Vote Down   +   COMMENTS Comments   =   HEAT INDEX What is Heat Index?

Hope everyone has started off their weekend right, first week is almost over finish strong! Make sure to post a progress picture before Sunday at midnight.

I will be focusing on Back today, so I call it a heavy Back day. This week I will be focusing on intra set stretching, you can find out more about this by listening to the newest episode of the Ben Pakulsi Podcast. I will be doing a 40 second rest period in between every set.

Make Sure you stretch in some form before you begin. I like to do an active warm up, with a foam roller.

Back, Bis, & Abs

1) Pull Ups

4xFail

2) T-Bar Rows (doesn't matter if you use a machine, or a barbell)

1 warm up x 12-15, 4x8-12

3) Dumbbell Bent Over Rows

4x8-12

4) Seated Wide Grip Rows

4x8-12

5) Back Extensions

4x8-12

Bis

6) Standing Dumbbell Curls

4x8-12

7) Seated Incline Dumbbell Curls

4x8-12

8) Peacher Curls with a Straight Bar

4x8-12

Abs

9) Crunches

4x25-30

10) Oblique Crunches

4x25-30

11) Reverse Crunches

4x25-30

Cardio: I prefer to do my workout and cardio separately, but if you do not have time I suggest doing it after your workout.

4 sets of sprints for 0 seconds with 2-4 minutes of rest in between.

 

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