Back to Basics Back Work out……..

Many of us, (including me in my much younger days worked our chest and biceps because we thought that was what the girls loved….In later years I realized it was our legs and butts they were looking at. So if you are secretly like me try this back to basic back work-out for the next 16 weeks.

If you are over 40, work out two days a week with at least 3 days rest in between each workout. If you are younger, workout Monday Wednesday and Friday with this one. In the first 8 weeks start with an endurance program consisting of 4 sets (provided you are already doing weights for sometime) 15 reps and rest of 30-40 seconds only between sets. Make sure you don’t start the next set until that 40seconds is up…Work each set so you just get the 15 reps out (keeping good form).


  • Wide Grip pull-ups
  • Seated row (close grip)
  • One arm dumbbell rows
  • Reverse flys (using cables ) check out this link to see what I mean

In weeks …..9-16…… Complete the same exercises but this time doing a hypertrophy program of 4 sets, of 8 reps (heavy as you can go so you just make number 8 Rep… Keep good form…….Rest 2 minutes…….)

 Let me know how you go…..

By: John Hart

Master’s In Education” (Disability/Rehab) Newcastle University Australia

“Grad Cert Education” Newcastle University Australia

“Diploma Fitness/Recreation”

“Diploma of Sport and Recreation”

“Cert 4 Personal Training”

“Level 1 Strength and Conditioning Coach”

Member of ASCA (Australian Strength and Conditioning Association)

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