|
BACK WORKOUT
| EXERCISE |
SETS |
|
REPS |
| Front
pulldown * |
2 |
|
12-15 |
| One-arm
dumbbell row |
2 |
|
12-15 |
| Seated
cable row |
2 |
|
12-15 |
| or
Machine row |
2 |
|
12-15 |
| Back
extension |
2 |
|
15-20 |
| or
Back extension machine |
2 |
|
15-20 |
| |
TRAINING NOTES
| Before
the workout, begin with a 10 minute warm-up followed by light
stretching. |
| * Perform
one warm-up set of 20 light reps, prior to the first main set. |
| Train back
twice a week. |
| Use good
training form. |
| Rest 45
seconds between each set. |
| Stretch
between each set. |
| Perform
aerobics 3-4 times a week. |
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