I’m going to start sharing some of my workouts on here for you all to see but before I start I’d like to give you a bit of background to my workouts.
I believe in training smart. I prefer to work at a high intensity for 1hr rather than taking it steady for 2+ hours. I always try to finish my workouts off with some HIIT, even if it is only 10 minutes of intense work, otherwise I would struggle to fit extra workouts into my week, purely for cardio.
I always try to switch up my workouts, even if it is working to a different rep range, changing my rest periods or even swapping one exercise for another.
I don’t tend to do a ‘proper’ warm up as I consider mine to be my 20 minute brisk walk to the gym however, I always start with a light weight on each exercise to warm up the muscles thoroughly, increasing with each set I perform. If you live close or drive to the gym you could start off with 5-10 minutes on the treadmill or elliptical to raise your heart rate and then throw in some dynamic stretching. Stretching is great before a workout, especially evening workouts after being sat behind a desk for 8 hours straight with little movement.
I’m currently trying to shorten my rest periods as I felt I was wasting a lot of time at the gym sitting around whilst my heart rate plummeted. I now try to get 45secs rest (which is half what I’m used to). You can even incorporate active rest periods where you may hop on the treadmill or perform some plyometric movements such as jump squats (more on this later in the week). If I’m training at heavy (or at least as heavy as I can) I may increase these rest periods to 60 seconds or more. Try to listen to your body on this one… It will tell you when you’re ready to go again.
Anyhow, today was one of my favourite days… BACKDAY!!!
I always start back with some pull-ups or deadlifts as these require the most energy, so I hit them while I am still fresh.
So here goes… todays beautiful strong back workout
DEADLIFTS – 4 X 12,10,8,6 (Then I worked on my 1 rep max)
PULL UPS – 4 x failure
LAT PULL DOWN – 4 x 12,10,8,6
SINGLE ARM ROW – 4 x 12,10,8,6
BICEP CABLE CURL SS TRICEP PUSHDOWN – 2 x 12, 2 x 8
CAPTAINS CHAIR – 4 x 15 (last 3 reps hold at top for 3 secs)
Finish off with 10min HIIT
Happy Back day guys!
Try to increase the weight for each set.
If you don’t know any of the above exercises then bodybuilding.com has a great exercise database.
SS = Superset – do one exercise after the other with no rest
FAILURE = Perform as many reps as you can with proper form.