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 of Sport and Recreation”
“Cert 4 Personal Training”
“Level 1 Strength and Conditioning Coach”
Member of ASCA (Australian Strength and Conditioning Association)