Workouts for the Modern Workaholic – Session #9

TGIF… Start your weekend right with a killer back attack workout with a mix of glutes.  This should be a workout that lasts no more than 45-60 minutes if the rest sequence is followed as listed below! 

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds.  Always keep the tempo of the exercise the same ‘1-2-3’ as you start and ‘1-2-3’ as you end.

Tabata Warm-up:  Jumping Air Squats (30 seconds on, 30 seconds off x 3 rounds)

Exercise #1 and #2 – Superset:  Dumbbell Single Arm Rows – 4 sets (15/12/10/8), and Stability Ball Frog Kicks – 4 sets (15/12/10/8)

Exercise #3:  Parallel Grip Lat Pull Downs – 4 sets (15/12/10/8)

Exercise #4:  Seated Machine Rear Delt Flyes – 4 sets (15/12/10/8)

Exercise #5:  Standing Cable Rope Pull Aparts – 4 sets (15/12/10/8)

(Methodology:  Attach a rope connector to a cable machine at the highest point then step back about 4 steps into a squat form and lean forward.  Pull the rope apart from the top while keeping your elbows up and bring arms to your sides allowing for a squeeze in your lats then return to the starting position.)

Exercise #6:  Barbell Good Mornings – 4 sets (15/12/10/8)

(Methodology:  Stand shoulder width with a slight bend at the knees and have barbell atop shoulders.  Lean forward toward the ground until you feel a pull at the hamstrings then return to the initial starting position and continue.)

xxx – Sarah

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