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5/4: Women’s Back & Triceps Workout – NEW!

Posted May 04 2010 10:31pm

dumbbell row - back workout Today I continue on with the new workout program that I got from the May/June issue of Muscle and Fitness Hers. I have substituted a few of the exercises because I don’t have cables, but I’m still working identical muscle groups.

I feel like I haven’t worked out in forever. It’s been about 4 days I guess, but I did do the “Walk for Animals” this past Saturday (and a new leg workout the day before) and it wore me out! Who knew walking 5 miles with a bunch of dogs would be so exhausting! I saw some pretty cute ones though. :)

Speaking of the recent leg workout I did, those split squats really did something for my butt. It has been hurting ever since! The muscles finally feel alright today, but they’ve been pretty sore for the past 3 days. I guess split squats are doing their thing!

Back Workout

Wide Grip Lat Pulldown

  • 1 set x 15 reps, 50#
  • 1 set x 12 reps, 55#
  • 1 set x 10 reps, 60#

Lying Incline Dual Arm Row

  • 1 set x 15 reps, 10#
  • 1 set x 12 reps, 15#
  • 1 set x 10 reps, 20#

Bent-over Row (Reverse Grip)

  • 1 set x 15 reps, 10#
  • 1 set x 12 reps, 15#
  • 1 set x 10 reps, 20#

Triceps Workout

V-bar Pushdown

  • 1 set x 15 reps, 35#
  • 1 set x 12 reps, 35#
  • 1 set x 10 reps, 35#

Kickback

  • 1 set x 15 reps, 5#
  • 1 set x 12 reps, 8#
  • 1 set x 10 reps, 10#

Seated Tricep Extension

  • 1 set x 15 reps, 15#
  • 1 set x 12 reps, 20#
  • 1 set x 1o reps, 25#

And…that’s it! Time for some FOOD, have a great night!

All the best,

Melinda ;)

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