BACK+TRICEPS & ABS
Move quickly between the 2 sets of exercises. Perform all exercises as a superset and then rest. Do not exceed 40-60 seconds.

 

BACK&TRICEPS:

  • LAT PULL DOWN: 3 SETS x 15 REPS

EQUIPMENT: LAT PULL-DOWN MACHINE – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Place yourself in a lat pull-down machine with a straight back and core tight
  • Hold the bar with a wide overhand grip
  • Pull the bar down in front of you to your upper chest
  • Squeeze you pull down the bar
  • Pause at the bottom position for 5 sec
  • Control the bar back up to the top of the movement
  • Avoid swinging back and forth as you perform the exercise
  • Repeat reps as instructed

 

 

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

 

  • CABLE BACK LOW ROW: 3 SETS x 15 REPS

EQUIPMENT: CABLE MACHINE – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Set the pulley at the lowest rung of the machine
  • Place your feet on the pads
  • Start with your arms completely outstretched
  • Keep your head, back and spine neutrally aligned, with your chest elevated and core engaged
  • With a small bend in your knees, pull the attachment in towards your body to just below the naval
  • Move by driving your elbows towards your hips, keeping the elbows in
  • As the attachment reaches your torso, squeeze your lats and shoulder blades, holding the contraction for 5 sec
  • Reverse to the start and repeat reps as instructed

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

  • DB SINGLE ARM BACK ROW: 3 SETS x 15 REPS E/S

EQUIPMENT: DUMBBELL (DB) – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Lean forward on the edge of a bench or a chair
  • Maintain a flat back
  • Pick up the DB or Kettlebell from the ground with your one hand
  • Position your hand slightly forward in front of you
  • Swing the dumbbell up by squeezing the back muscles together
  • The Kettlebell or DB has to be exactly under your elbow at the top of the movement
  • Stay in that position for 3 sec and squeeze your back muscle
  • Lower back down the weight to starting position
  • Repeat reps as instructed

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

TRICEPS SUPER-SET:

  • CABLE TRICEPS PUSH-DOWN: 3 SETS x 12 REPS

EQUIPMENT: CABLE MACHINE – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Stand in front of a cable machine holding a bar attachment
  • Hold each side of the bar with arms bent and close to your sides
  • Push the bar down until your arms are straight
  • Squeeze your triceps when arms are fully extended down
  • Take the bar back up to the starting position
  • Keep your elbows locked at your side throughout the movement

 

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

 

  • DIPS: 3 SET x 12 REPS

EQUIPMENT: BODY WEIGHT

  • Stand facing away from a bench, or a chair
  • Place your hands at the edge of a bench or a chair
  • Extend your legs out in front of you
  • Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle
  • Using your triceps, lift yourself back to the starting position
  • Repeat reps as instructed

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

  • CABLE TRICEP EXTENSIONS: 3 SETS x 12 REPS

EQUIPMENT: CABLE MACHINE – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Kneel down with your back facing the cable machine
  • Hold the 2 ends of the rope with both hands
  • Flex your triceps forcefully until your elbows are completely extended (to get a better contraction “split” the rope at the end of the rep by moving the ends of the rope away from each other)
  • Slowly lower your arms back down
  • Repeat reps as instructed

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

ABS 🔥🔥🔥

This is the time to burn your abs!
It’s designed to sculp your abs!

Set your TIMER for 40 seconds for the plank exercise.
Work fast and hard between sets with a 10-second transition time to the next exercise. Rest only after completing the superset, which means performing one exercise after another and resting for no more than 40-60 seconds before the next round/set

 

  • BANDED FLUTTER KICKS: 2 SETS x 15 REPS 

  • Place band around your ankles
  • Lie on your back with your hands by your side or underneath your glutes.
  • This is your starting position
  • Raise your left foot as high as you can and lower it at a controlled pace
  • While lowering your left foot, raise your right foot and lower it for 1 rep
  • Repeat reps as instructed

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

  • BANDED OBLIQUE CRUNCHES: 2 SETS x 15 REP E/S

  • Lie on your back on the ground
  • Place your hands behind your head
  • Bring your right knee towards your left shoulder without raising your waist and back
  • At the same time, lower your left leg straight ahead as low as you can
  • Pause for 3 seconds in this position
  • Slowly lower your right leg by straightening the leg back toward the ground
  • Perform the same movement on the other side
  • Repeat reps as directed

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

  • PLANK LEG EXTENSIONS: 2 SETS x 15 REPS E/S

  • Start with your body in the high plank position, your hands and feet touching the ground
  • Place your hands under your shoulders and your body in a straight line from head to heel
  • The resistance band should be placed around your ankles
  • Engage your core and glutes throughout the exercise
  • Start to lift your left heel up against the resistance of the band
  • Keep your body aligned
  • Return to the starting position
  • Perform all reps on one side, then switch to the other side
  • Repeat reps as instructed