Back, Triceps and Abs

by Joanne on November 4, 2008

How are you feeling? Kind of… ho – hum today? Ok. Lets get to it with a good back and tri workout and finish with a good set or 2 or 3…. of Abs!

  • Do a warm up run on the treadmill (or outside if you can) about 30 minutes.
  • Do 10 minutes on a rowing machine to get your back .. Feelin’ it!
  • 4 x 12 lat pushdowns using universal m/c with handle attachments.  Immediately after lat p.d’s, do tricep push downs using handles 4 x 12.
  • 4 x 12 lat pushdowns using long bar on universal m/c. Immediately after lat BAR p.d’s, do tricep push downs using a wider grip on the bar – keep your arms straight to really feel it in your tri’s. 4 x 12.
  • Now change the universal to the handles again, and do some seated rows. 4 x 12.  On the bench you are sitting on to do the rows, do some tricep dips, first with a 10lb weight x 2 then a 25lb weight x 2 for a total of 4 sets x 12 to 15 reps.
  • Change the universal again to the V bar for more rows, 4 x 12.  For triceps you will do kickbacks as follows:  2 x 12 using a 12 lb then 15 lb. Now you will change your FIST position and do 5 reps fist up, 5 reps, fist down and 5 reps normal kick backs. You will do the changing FIST position kick backs 2 x. Use a lighter weight … maybe 8lbs.
  • Go onto  ABS and do 5 x different AB exercises .. your choice. But do 5 sets x 20 to 25 reps.

Now go walk the dog… or cat???? Cool down for 30 – 35 minutes of walking/jogging and then feel GREAT the rest of the day!

Remember:  What works for me might not for you. Go at your own pace, do not HURT yourself. I’m not a fitness professional just an enthusiast.  Stay healthy. Stay safe.

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