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Wednesday (Back, Abs and Cardio)Part of the Super Focus program. This workout has never been performed. |
Description
Working on chest (major workout), abs and cardio. 1. Start with very light cardio warmup (3-5 minutes). 2. Do back workout. The back workout should start with standard sets (4 of each exercise) and end with 2-3 drop sets for the lat pulldowns v-bar exercise. 3. Do abs workout. 4. Do the real cardio workout. The cardio session should be 20 minutes of HIIT.
Exercise Routine
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Straight-Arm PulldownStand in front of a lat pulldown bar with your arms outstretched towards the bar. Place your palms flat on the bar and pull it down to shoulder level. Keeping your elbows slightly bent and your wrists... Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps |
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Ball Floor BridgeLie on your back resting your head on the floor. Make sure your head, shoulders, and lower back are all touching the floor. Place your feet flat on a stability ball. Brace your abdominal muscles and p... Routine:Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps |
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Cable ChopAttach a rope to a cable machine and raise the handle all the way up. Then kneel next to the cable with your closer knee on the ground and your shoulders perpendicular to the cable. Grab the rope with... Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps |
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Lat Pulldowns - V-BarAttach a V-Bar attachment to the pulldown machine. Using a palms-in grip, grasp the V-Bar and extend your arms completely straight above your head. Keeping your back straight and your torso vertical (... Routine:Set 1: 15 reps |
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Elliptical MachineThe elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ... Routine:Not available |
