Back

franco-columbu-lat-spread

Warm Up

Cable Row Machine 20 reps, Wide Push Ups 10-15 reps. SS

1. Seated Pull Down (Chest and neck)

Pulling the barbell down to the chest and behind the neck alternating. 10-10, 20 reps total.

  1. SPD. LW. 15 reps. total
  2. SPD. LW. 15 reps. total
  3. SPD. CW. 12 reps. total
  4. SPD. CW. 12 reps. total
  5. SPD. CW. 12 reps. total

2. Deadlift

  1. DL. HW. 8 reps.
  2. DL. HW. 8 reps.
  3. DL. HW. 6 reps.
  4. DL. HW. 6 reps.

3. T-Bar Row and Pull Ups SS

  1. TBR. HW. 8 reps./PU. to failure
  2. TBR. HW. 8 reps./PU. to failure
  3. TBR. HW. 6 reps./PU. to failure
  4. TBR. HW. 6 reps./PU. to failure

4. Dumbbell Single Arm Row

  1. DSAR. CW. 10 reps. each.
  2. DSAR. CW. 10 reps. each.
  3.  DSAR. CW. 8 reps. each.
  4. DSAR. CW. 8 reps. each.

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Bodyweight (V)

wods-con-burpees

1. Burpees with Front Kick

Starting with burpee and once jumped, give a front kick. Alternating legs in each burpee.

  1. BS./FK. 30 seconds
  2. BS./FK. 30 seconds
  3. BS./FK. 30 seconds
  4. BS./FK. 30 seconds

2. Squats with Tuck Jump and Forward Mountain Climbers SS

Starting with a squat followed of a tuck jump lifting knees as high as possible. Then, forward mountain climbers.

  1. STJ. 30 seconds/FMC. 30 seconds
  2. STJ. 30 seconds/FMC. 30 seconds
  3. STJ. 30 seconds/FMC. 30 seconds
  4. STJ. 30 seconds/FMC. 30 seconds

3. Bunny Hops with Push Ups

Every 2 bunny hops, 1 push up.

  1. BH./PU. 30 seconds.
  2. BH./PU. 30 seconds.
  3. BH./PU. 30 seconds.
  4. BH./PU. 30 seconds.

4. Sit Ups, Flatter kicks and Scissors Abs

  1. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  2. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  3. SU.FK. SA. 20 seconds/10 seconds/10 seconds
  4. SU.FK. SA. 20 seconds/10 seconds/10 seconds

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Back

ROBBY_ROBINSON_KING_OF_BACKS_01

1. Deadlift

  1. DL. CW. 10 reps
  2. DL. CW. 10 reps
  3. DL. CW. 8 reps
  4. DL. HW. 6 reps
  5. DL. HW. 6 reps
  6. DL. CW. 8 reps

2. T-Bar Row/Wide Push ups SS

  1. TBR. HW. 8 reps
  2. TBR. HW. 8 reps
  3. TBR. HW. 6 reps
  4. TBR. HW. 6 reps

3. Single Arm Row

  1. SAR. CW. 10 reps
  2. SAR. CW. 10 reps
  3. SAR. CW. 10 reps
  4. SAR. CW. 10 reps

4. Pull Over/Lateral Pull Down SS

  1. PO. HW. 8 reps/LPD. CW. 10 reps
  2. PO. HW. 8 reps/LPD. CW. 10 reps
  3. PO. HW. 6 reps/LPD. HW. 8 reps
  4. PO. HW. 6 reps/LPD. HW. 8 reps

 

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