This is a back workout during my light weeks. Whatever the weight you need to use to accomplish good form for the set reps is your business. DO NOT FORFEIT YOUR FORM FOR HEAVIER WEIGHTS OR MORE REPS! If you cannot keep good form while hitting the target reps, use less weight. It is the routine I am sharing. This was my workout on Thursday, March 28, 2013 after stretching for about 15 minutes.
1 set of bent over, single arm rows using a 60 lbs. dumbbell for a warm up set.
4 sets of bent over, single arm rows using an 80 lbs. dumbbell for 10 - 12 reps.
- 30 second rest period between sets, with a 120 second rest before going to next exercise
4 sets of standing, dumbbell shoulder shrugs with 100 lbs. for 10 - 12 reps.
- super set with 4 sets of standing, single arm lateral raises using 25 lbs. dumbbells for 10 -12 reps.
- no rest between exercises, with a 30 second rest between each super set, and a 120 second rest before proceeding to next super set exercises.
4 sets of seated and bent over, reverse fly (keeping chest on knees) with 25 lbs. dumbbells for 10 - 12 reps.
- super set with 3 sets of two handed, close grip lat pull downs on a cable using 150 lbs. for 10 -12 reps.
- super set with 1 set of two handed, close grip lat pull downs on a cable using 135 lbs. for 10 - 12 reps.
- no rest between exercises, with a 30 second rest between super sets, and 120 second rest before proceeding to next super set exercises.
4 sets of seated, reverse fly using cables with 120 lbs. for 10 - 12 reps.
- with a 30 second rest between sets.
On the exercises where I dropped the weight for the last super set, it was because I could not complete the 10 - 12 reps with good form. I would rather drop the weight than sacrifice the form, and I suggest you do the same if need be. This was an chest workout for a light week with low weight, and high reps. Give it a try!
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Osa McDonald (Athlete)
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