It is important to start the week off on the right foot with a good workout that makes you want to continue through out the week. That is what I intend to do with this back workout today. Shall we begin?

Begin with the normal cardio warm up.

  • 10 minutes at a moderate intensity on the elliptical

Follow up with the beginning of your muscle training. I want to begin by really focusing on the lats with this first super set. To get this focus we are going to do each of the following sets with a single arm rather than the normal 2 arm approach.

  • Single arm lat pull down
  • Set 1: 10 reps each arm
  • Set 2: 10 reps
  • Set 3: 8 reps
  • Set 4: 8 reps

 

 

Super set with (Really keep the intensity up on these two exercises by resting very little between super sets.)

  • Single arm low cable row
  • Set 1: 10 reps each arm
  • Set 2: 10 reps
  • Set 3: 8 reps
  • Set 4: 8 reps

 

 

Now its time to move from the concentration and get into the big boy, power weight.

  • Hammer Strength T-bar row (heavy)
  • Set 1: 10 reps
  • Set 2: 7 reps
  • Set 3: 7 reps
  • Set 4: 10 reps

 

 

And to finish off the lats lets do another quick row and pull down.

  • Close grip cable row
  • Set 1: 10 reps
  • Set 2: 10 reps

 

And finally

 

  • Close grip lat pull down
  • Set 1: 10 reps
  • Set 2: 8 reps

 

 

 

You always need to remember to take care of your core and by that I do not only mean your abs. Your lower back contains muscles that need t be trained as they aid in and support many body movements.

  • Lower back extension (weighted)
  • Set 1: 10 reps
  • Set 2: 10 reps
  • Set 3: 10 reps

And the abs.

  • Decline crunches
  • Set 1: 25 reps
  • Set 2: 20 reps
  • Set 3: 20 reps

Finish off with a good incline walk on the tred.

  • 23 minutes incline treadmill – 3.2 mph on a 7% incline

Musical inspiration:

 

the author

With a vision of combining his two favorite pastimes Eric created GameNTrain in 2010, a website with a focus on familiarizing gamers of the importance of fitness. While having a passion for gaming, he never forgets the importance of maintaining a healthy, balanced lifestyle. With over 15 years of fitness knowledge, a gaming history of 25 years, and a degree in Physical Education, Health and Personal Training, his goal is to share his knowledge and help alleviate the growing concern of less active adults and children that make video games their hobby. To make contact click here .