|
Genesis Back and BiCreated by jporter67
|
Workout Programs → Genesis Back and Bi
Hide
Please login to continue.
The Genesis Back and Bi program is one of many DailyBurn Tracker workout programs. Sign up for a FREE DailyBurn Tracker account
and start tracking your progress towards this workout, or find another one that you like.
Summary
1 Workout / 9 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
<html />
Workouts
Genesis Back and Biceps
|
Pullups - V-Bar 1 set: 15 reps Place a V-Bar attachment over a pullup bar. Hold the handles with both hands with your palms in. Pull yourself up and try to touch your chin to the bar. Slowly return to the starting position with you... |
|
Inverted Row 1 set: 3 reps Use a Smith machine bar or an Olympic bar on a rack. Lower the bar to about waist high. The lower the bar the more intense it will be. Lay down on the floor under the bar and reach up with a reverse g... |
|
Plate Curl 3 sets: 10 reps, 10 reps, 10 reps alternate with Inverted Row |
|
Adobe Flash player is required.
|
Hammer Curl - Standing 3 sets: 3 reps, 3 reps, 3 reps With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d... |
|
One-Arm Dumbbell Row 3 sets: 10 reps, 10 reps, 10 reps Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ... |
|
Lat Pulldowns - Wide-Grip 3 sets: 10 reps, 10 reps, 10 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
|
Lat Pulldowns - Underhand 3 sets: 10 reps, 10 reps, 10 reps Grasp a cable bar from a high pulley with an underhand grip. Sit with thighs under supports. Pull down cable bar to upper chest until elbows are to the sides. Return until arms and shoulders are fully... |
|
Cable Curl - Standing 3 sets: 10 reps, 10 reps, 10 reps Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a semicircul... |
|
Seated Cable Rows 3 sets: 10 reps, 10 reps, 10 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
Latest Users
|
mvscruggs |
|
|
jscowden |
|
dougosmondfrom United States |
|
|
dhoggeDaren Hogge from United States |
|
|
jporter67James Porter from Lindon, Utah (Golds Gym / Home) |
|
|
regrapReggie Rappleye from Herriman, Utah (Anytime Fitness / Draper) |
What People are Saying
No comments on this program.