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: 5 KG

  • 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 instructe

 

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 SUPERSET:

  • 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

 

 

 

 

 

 

 

 

  • SINGLE ARM TRICEPS PUSH-DOWN: 3 SET x 8-10 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

  • Start by standing in front of a cable pulley machine grasping a handle with an underhand grip
  • Slowly extend your arm down, keeping your elbow at your side, until your forearm and hand reaches your upper thigh
  • Squeeze with your triceps for a count, then return back up 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!

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

 

  • ALTÉRNATE TOE TOUCH: 3 SETS x 15 REPS E/S

  • Lay on your back with your legs straight
  • Place your hands at your side
  • Take a deep breath and tighten the abdomen
  • As you exhale, lift your right leg off the ground, bringing your left hand towards your right leg
  • Return back to the starting position
  • Repeat on the other side

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

  • BALL KNEE TUCK: 3 SETS x 15 REP

  • Place a stability ball on the floor and kneel in front of it
  • Put your hands on the floor, shoulder-width apart
  • Extend your legs onto the ball behind you
  • Keep your back straight, engage your core muscles, and draw your shoulder blades down and back
  • Brace your abs and pull your knees towards your chest, rolling the ball forward

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

  • BALL LEG RAISES: 3 SETS x 12 REPS E/S

  • Lay on your back with your pelvis tucked, and a med ball held securely between your feet
  • Arms above your head
  • Start to lift your legs up to the sky with the ball between your legs
  • Lift your upper body leading with your chest
  • Grasp the ball and lower your back down and your legs to the ground
  • Repeat the movement by holding the ball this time with your hands and passing it to your legs
  • Repeat the movements as instructed