GROW YOUR BACK


weekly workouts


CHEST: monday 3-1

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

1. Wide to Narrow Push-ups

3 x 8 (1 rep = wide push up & narrow pushup)

 

2. SS* DB Incline Rotational Press (pinkys togther) / DB Incline Around the World

 4 x 12/10/8/8

 4 x 10-12

NOTE: Around the Worlds, thumbs touch at the top over head, then circle down under your chest, with pinkys touching. 

 

3. SS* Flat Bench Press / Flat Bench Svend (Hex) Press

 4 x 12/10/8/6

 4 x fail

NOTE: For the Svend (Hex) press, bring dumbbells or plates together touching, with palms facing, and really squeeze them together as you press up and down. I'm actually using the same weight for both exercises. Just bring dumbbells together and rep out as many as you can.

 

4. SS* Singe Arm Crossbody Low to High Fly / Dips

 4 x 10-12

 4 x fail

NOTE: Singe Arm Underhand Crossover  Incline Fly, is a standing incline (low to high) fly.  You are doing one arm at a time so that you can crossover and go from hip to opposite shoulder with an underhand grip.

The dips can either be done at a dip station bar, between two benches, or between two chairs.  If using chairs, to get more emphasis on chest, tuck your knees to your chest almost like curling into a ball, instead of having your feet out in front of you.

 

5. SS* Standing Flat Cable Fly / Standing Flat Cable Press / Push-ups

 4 x 8-10

 4 x 8-10

 4 x 10 -12

NOTE: The difference between cable fly and cable press, is the bend in the elbow.  For the fly your elbow is slightly bent and it stays in that fixed position throughout the entire movement.  You will do 8-10 flys and then switch right into presses by bending your elbow on the way back and then as you push forward your elbows will straighten just as you would a press.

 

BACK: TUESDAY 3-2

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

Warm-Up: 3 x 10 each

 Band shoulder Up and Overs 

 Band Pull-aparts (reverse fly pull-apart)

 

1. SS* Rope Straight Arm Pulldown / Seated Rope Facepulls / Rope Cable Low Row

 4 x 10-12

 4 x 10-12

 4 x 10-12

NOTE: You are going from straight arm pulldown, to sitting on the ground face pulls, and then low cable row.  You will just have to move the pulley to the lowest position for the low cable row. The low cable row video shows handle grips, but just sub out for the rope.

 

2. T-Bar Row (overhand shoulder width grip)

 4 x 12/10/8/6 drop 10

NOTE: Drop 10 means you are doing a drop set, so on your last set after you complete 6 reps you are then dropping the weight and doing 10 more reps.

 

3. SS* Neutral Grip Pulldown / Neutral Grip High Row (stay at lat pulldown)

 4 x 12/10/8/8

 4 x 8-10

NOTE: Video demos may differ a bit. Im using a neutral medium (shoulder width) grip bar for both of these exercises. For the Standing High Row, you stay at the lat pulldown station, stand up, put one foot up for stability and you are just perform a high row, pulling towards your chest with elbows wide.

 

4. SS* Seated Wide Grip Cable Row / Seated Underhand Cable Row

 4 x 10-12

 4 x 8-10

NOTE: Staying at the same seated row station, you are just switching your grip from wide grip overhand to an underhand grip

 

5. Alternating Single Lat Pulldown

 4 x 6-8 alternating x 5-8 together

LEGS: WEDNESDAY 3-3

 

1. SS* Leg Extensions / Leg Curls

4 x 10

4 x 10

 

2. TS* Landmine Stiff Leg Deads (toes elevated) / Landmine Sumo Squat/ Goblet Sumo Squats

  •  4 x 12-15
  •  4 x 12-15
  • 4 x 30 sec

NOTE: For Stiff leg deads, video demonstration shows a romanian deadlift, you will just perform a stiff leg instead. This gives you a general idea of the movement using a landmine. For the goblet squat, you will just perform movement in a sumo stance (legs wide) vs. the normal stance shown in demonstration.

 

3. TS* DB Squat Jumps (dumbbells at your sides) / Heels Elevated Narrow Stance DB Front Squat (or Goblet Squat)  / Wall-sit

  •  4 x 12-15
  •  4 x 30 sec
  • 4 x 60 sec

NOTE: For DB squat jumps you are performing a squat with two dumbbells down by your sides and exploding up into a jump and back down into a squat position. That is one rep. For the wall sits you are just putting your back up against a wall and coming down into a seated position with your legs bent at 90 degrees. Start with weight in your hand, then drop the weight if you need to until you get 60 seconds.

 

4. SS* DB Bulgarian Squats  / Split Stance RDL

3 x 10-12 each leg

3 x 10-12 each leg

 

FINISHER: 5 MIN TABATA (20 SEC ON / 10 SEC OFF)

DB Hang Squat Cleans

Lateral Bench Taps (Alternating Legs)

NOTE: You are going non-stop for 5 mins straight. First 20 sec is DB Hang Squat Cleans, then 10 sec off, basically to get ready for the next 20 seconds which is Lateral Bench Taps.  Go for 20 seconds, then off for 10 then back to Hang Squat Cleans.

DELTS: THURSDAY 3-4

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

1.  SS* Bent-over Rear Delt Fly / Bent-over Wide row

4 x 10-12

4 x 8-10

NOTE: make sure you are pulling really wide on the row.  Lead with elbows.

 

2. SS* Seated DB Lateral Raise (slight lean forward) / DB Upright Row

4 x 12/10/8/8

4 x 10-12

NOTE: So instead of sitting upright and raising arms out to sides like a “T.” I want you just to lean forward a little bit, this will put a little more isolation on that medial head

 

3. Kneeling DB Windmill Shoulder Press

 4 x 12/10/8/6

 

4. SS* Seated DB “Y” Raise / Seated DB Shoulder Press (elbows forward)

 4 x 12/10/8/8

 4 x fail

NOTE: Use the same weight for the press.  So go as heavy as you can for the Y raise.  For the Y raise, think of bringing your hands at 10:00 and 2:00 like on a clock. The video shows a reverse incline, but you will be seated facing the other way on the bench.

 

5. MEADOW 6-Way Shoulder Raise

 3 x 8

 

arms & abs: FRIDAY 3-5

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

1. SS* Underhand grip Pull-up / Cable straight bar wide curl

 4 x 10

 4 x 15/12/10/8

NOTE: Make sure your hand placement is slightly outside of your shoulders.

 

2. SS* Close Grip DB Hex Press / Close Grip Push-Up (elbows back)

 4 x 15/12/10/8

 4 x 10

 

3. SS* DB Alternating Iso hold DB Curl /  DB Alternating Iso hold Lying Tricep Extension (skull crusher)

 4 x 6 each arm Alternating + 5-6 together

 4 x 6 each arm Alternating + 5-6 together

NOTE: Iso hold DB Curl, one arm holds in a flex position at the top, other arm extends down and curls back up into a flexed position, then switch. Do 5-6 alternating with each arm then together for 5-6 more reps. (View the Rep Variations demo to see the ISO hold movement)

 

4. SS* Cable Rope Tricep Extension/ Cable Rope Lying Hammer Curl

 4 x 12-15

 4 x 12-15

NOTE: Video demo shows ez-bar on the cable, but just keep the rope on for the whole set.

 

5. ABS : 2-3 rounds 30 sec each

 Elevated Feet Mountain Climber

 V-sit Double Crunch 

 Lying Heel Touches 

 Hollow Body Flutter Kicks

 

legs: Saturday 3-6

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

 

1. TS* Booty Blaster:

NOTE: Lateral walks video demo just shows the lateral walks, you will just be adding 5 squats after every 5 lateral steps.

 

2. Alternating KB Deadlift to Goblet Squat

 4 x 12 each (1 rep = deadlift + goblet squat)

NOTE: KB comes down and touches ground between feet, as you extend up, you will toss the KB up into a goblet, then do goblet squat.  At the top you will drop the KB back down for the deadlift. If you don't have a KB sub for a DB

 

3. SS* Front Hack Squat (narrow stance, toes slightly out) / Reverse Hack Goodmornings

  • 4 x 12/10/8/8
  • 4 x 10-12

NOTE: If your gym does not have a hack squat, view the hack squat variation video for an alternative.

 

4. SS* DB Deficit Reverse Lunge + Curtsy Lunge

   4 x 10

NOTE: Elevate your foot on a low step or couple plates on the ground.  It does not need to be very high, maybe like 3-6 inches. Front foot is on the step, you will step back in a reverse lunge, then step that foot forward, then step it back but in a curtsy lunge…that is 1 rep

 

5. SS* DB Single Leg Deadlift + High Knee / Jumping Bulgarian Split Squat

  •  4 x 12-15
  •  4 x 12-15

NOTE: Hold a single dumbbell or KB in the opposite hand of the leg that is working. Touch dumbbell  or KB to the ground, inside the toe, while extending other leg straight back. As you come back to upright, bring your knee up to your chest. Try not to touch the ground the entire time unless you lose balance.

No weight needed on the jumping bulgarian squats

 

HIIT: Sunday 3-7

 

EXERCISES HIGHLIGHTED IN GREY CAN BE CLICKED FOR A VIDEO DEMONSTRATION.

 

4 Min HIIT: 20sec ON 10sec OFF

NOTE: You are going non-stop for 4 mins straight. First 20 secs is Spiderman Push-up, then 10 sec off, basically to get ready for the next 20 seconds which is Squat Jump (Just squats but exploding up into a jump and then back down into a squat).  Then off for 10 then back to spiderman push-ups. Its only 20 seconds so you are doing as many as you can do!

 

AMRAP 16 MIN

  • 8 barbell or DB Push Press
  • 8 barbell or DB Power Squat Clean
  • 8 barbell or DB Sumo High Pulls

NOTE: AMRAP means as many rounds as possible, so complete each exercise and then repeat as many times as you can in 16 minutes.NOTE: I use the same weight for everything. Around 35’s if using dumbbells, and 65-75 for a barbell

 

Core Circuit: 3 Rounds x 30 sec each

Hollow Body Rock

 V-Ups

Sprinter Sit-Up


GROW YOUR BACK


DEMONSTRATIONS OF EACH MOVEMENT CAN BE VIEWED IN THE VIDEO ABOVE^^^

1. Neutral Grip Pull-Ups

  • 3x10

2.SS* Standing High Row Leaning Forward (on lat pull) / Standing High Row Leaning Back

  • 4 x 8-10
  • 4 x 8-10

3. SS* Seated Cable Row (wide grip, pull high, elbows wide) /Seated Cable Row (close, underhand, elbows tuck)

  • 4 x 10-12
  • 4 x 8-10

4. Single Arm DB Row

  • 4 x 12/10/8/6

5.SS* Underhand Grip Lat Pull / Wide Lat Pulldown

  • 4 x 12/10/8/8
  • 4 x 12/10/8/8

6. SS* Single Arm Straight Arm Pulldown / Single  Arm Cable Pull (sideways)

  • 3 x 10-12
  • 3 x 10-12


DEMONSTRATIONS OF EACH MOVEMENT CAN BE VIEWED IN THE VIDEO ABOVE^^^

1. Neutral Grip Pull-Ups

  • 3x10

2.SS* Standing High Row Leaning Forward (on lat pull) / Standing High Row Leaning Back

  • 4 x 8-10
  • 4 x 8-10

3. SS* Seated Cable Row (wide grip, pull high, elbows wide) /Seated Cable Row (close, underhand, elbows tuck)

  • 4 x 10-12
  • 4 x 8-10

4. Single Arm DB Row

  • 4 x 12/10/8/6

5.SS* Underhand Grip Lat Pull / Wide Lat Pulldown

  • 4 x 12/10/8/8
  • 4 x 12/10/8/8

6. SS* Single Arm Straight Arm Pulldown / Single  Arm Cable Pull (sideways)

  • 3 x 10-12
  • 3 x 10-12


GROW YOUR BACK


DEMONSTRATIONS OF EACH MOVEMENT CAN BE VIEWED IN THE VIDEO ABOVE^^^

1. Neutral Grip Pull-Ups

  • 3x10

2.SS* Standing High Row Leaning Forward (on lat pull) / Standing High Row Leaning Back

  • 4 x 8-10
  • 4 x 8-10

3. SS* Seated Cable Row (wide grip, pull high, elbows wide) /Seated Cable Row (close, underhand, elbows tuck)

  • 4 x 10-12
  • 4 x 8-10

4. Single Arm DB Row

  • 4 x 12/10/8/6

5.SS* Underhand Grip Lat Pull / Wide Lat Pulldown

  • 4 x 12/10/8/8
  • 4 x 12/10/8/8

6. SS* Single Arm Straight Arm Pulldown / Single  Arm Cable Pull (sideways)

  • 3 x 10-12
  • 3 x 10-12

 

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