Day 3 of this workout regimen concentrates on the back, shoulders, and abs. Begin with a thorough warm-up that will elevate your heart rate and wake your muscles up. You may want to do a little stretching before you start lifting. After each set, take 50-60 seconds rest and then start the next set. After each specific exercise, take the same 50-60 seconds; it may take a little longer to get the weights or machine set for the next exercise so don’t worry if you can’t keep to under a minute for rest. If you don’t have access to the machines then most of these exercises can easily be replaced with dumbbell or barbell exercises. The specific exercises are:
- Back
- Front Lat Pulldown: 4@10-15
- Upright Row: 4@6-10
- Lower Back Machine: 3@10-15
- Shoulders
- Dumbbell Shoulder Press: 3@6-12
- Dumbbell Side Laterals: 3@10-15
- Dumbbell Shrugs: 3@10-15
- Abs
- Pulley Prayers: 4@15-30
- Knee Raises: 3@20-30
The number of sets is followed by the number of repetitions to do for each set. So, 4@6-10 would be 6 to 10 reps for each of 4 sets.
This is a part of one of my 3-Day a Week Workout Regimens.
I’m not overly happy with this workout yet. I think that I may add something in there somewhere.
Unfortunately, I didn’t get to do this workout today. I hate waking up with a migraine.
A back workout without deadlifts looks a little empty. Are they something you’ve ever played with?
Yeah, I work in dead lifts on occasion, but they aren’t one of my main stays. When I am doing dead lifts I’ll usually work them into another move such as high pulls or something similar.