DAY 3 : BACK DAY

Hi gals!

Ready for the 3rd workout plan?

Let’s do this!!!:)))

UNO

Wide-Grip Lat Pull-down

1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height.
2. Grab the bar with the palms facing forward using the prescribed grip.
3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees and stick your chest out. This is your starting position.
4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
6. Repeat this motion for the prescribed amount of repetitions

1st SET/12 reps (I’m using 30 kg)

2nd SET/10 reps (I’m using 35 kg)

3rd SET/8 reps (I’m using 40 kg)

DOS

DUMBBELL PULL-OVER

1)Place a dumbbell lying on a flat bench.

2)Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.

3)While keeping your arms locked in the bent arm position, lower the weight slowly behind your head while breathing in until you feel a stretch on the chest.

4)At that point, bring the dumbbell back to the starting position  and exhale as you perform this movement.

5)Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

1st Set/12 Reps (I’m using 7,5 kg)

2nd Set/10 Reps (I’m using 10 kg)

3rd Set/8 Reps (I’m using 12 kg)

TRES

BENT OVER BARBELL ROW

1)Holding a barbell , bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

2)Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.

3)Then inhale and slowly lower the barbell back to the starting position.

4)Repeat for the recommended amount of repetitions

1st Set/12 Reps (I’m using only the barbell)

2nd Set/10 Reps (I’m adding 2,5 kg on each side)

3rd Set/8 Reps (I’m adding 2,5 kg more on each side)

CUATRO

BENT OVER DUMBBELL REVERSE-FLY

 

1. Set up for the exercise by grasping a pair of dumbbells with a neutral grip.
2. Bend slightly at the knees and bring your torso forward by bending at the waist.
3. Keep your head up and your eyes facing forward. Each elbow should be slightly bent and the dumbbells should be directly under your chest. The dumbbells should not be touching. This is your starting position.
4. Moving only at the shoulders, raise your arms untill they are parallel to the floor.
5. Squeeze your shoulder blades at the height of the movement and then begin slowly lowering the dumbbells back to the starting position.
6. Repeat for the recommended amount of repetitions

1st Set/12 Reps (I’m using 3 kg dumbbells)

2nd Set/10 Reps (I’m using 4 kg dumbbells)

3rd Set/8 Reps (I’m using 5 kg dumbbells)

CINCO

DUMBBELL CURL

1)Sit on one end of the bench, hold one dumbbell with your hand and place that hand’s elbow (extended) against the front of your thigh.This is your starting position.

2)Raise one dumbbell until it reaches your shoulder’s height and slowly lower it back down after a short pause.

3)Try NOT to jerk your upper body in an effort to help you lift the weight.

4)Repeat for the recommended amount of repetitions

1st Set/12 Reps for each arm (I’m using 4 kg dumbbells)

2nd Set/10 Reps for each arm (I’m using 5 kg dumbbells)

3rd Set/8 Reps for each arm (I’m using 6 kg dumbbells)

SEIS

HYPER-EXTENSIONS

1)Position thighs prone on padding. Hook heels on platform lip or under padded brace. Hold weight to chest or behind neck.

2)Raise upper body until hips and waist are fully extended. Lower body by bending hips and waist until fully flexed. Repeat.

1st Set/15 Reps (using a 10 kg weight plate)

2nd Set/15 Reps (using a 15 weight plate)

3rd Set/15 Reps (using a 15 kg weight plate)

SIETE

PLANK ABDOMINAL EXERCISE

1)Begin in the plank position  with your forearms and toes on the floor.

2)Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.

3)Your head is relaxed and you should be looking at the floor.

if you want to kill your abs PERFORM 3 SETS x 120 seconds

 

DON’T FORGET TO HAVE A LOT OF FUN WHILE PERFORMING THESE EXERCISES

bisous,

A.