MommyHealthiest

Nourishing body, mind, & soul.

Back and Abs Workout

on February 4, 2014

Today, I had about an hour in between clients to get my workout in.

Warm up – 5 minutes on treadmill –  7% incline/3.6 speed

ROUND ONE

Lat Pulldown – 3 sets: 12 @ 100lbs/ 10 @ 110lbs/ 8 @ 120lbs

Super set with Bent Over Straight Bar Row – 3 sets:  12 @ 50lbs/ 10 @ 60lbs/ 8 @ 70lbs

Roman Chair Straight Leg Lifts with ankle weights – 3 sets/15

ROUND TWO

Seated Cable Row – 3 sets: 12 @ 75lbs/ 10 @ 95lbs/ 8 @ 105lbs

Super set with Assisted Close Grip Pullups – 3 sets: 12 @ 3/ 10 @ 4/ 10 @ 4

High Low Cable Chops – 3 sets: 15 @ 40lbs

ROUND THREE

Bent Over Reverse Cable Flyes – 3 Sets: 12 @ 10lbs

Super set with Hyperextensions – 3 sets:  15 @ 25lbs plate

Mid Cable Chop – 3 sets: 15 @ 30lbs

THE FINISH

Crunches – 3 sets: 12 @ 25lbs plate

Super set with Elbow to opposite knee crunches – 3 sets: 50

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