Training

Back, Arms & Abs (Strength Endurance) Workout

Back, Arms & ABs (Strength Endurance)

Phase 2 Strength Endurance

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Warm Up:
-5 to 10 minutes your choice.

Superset:
-Barbell Bent Over Rows 12 Reps 2-2 tempo
-TRX Rows 12 Reps 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
-Pull Ups 8-12 Reps, Strict tempo
-Lat Pull Downs 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
-TBar Rows (high Grip) 12 reps 2-2 tempo
-Cable Face Pulls with Rope 12 Reps 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
-Incline Bicep Curls 12 Reps 2-2 tempo
-Cable Tricep Ext 12-15 Reps 4-1-2 Tempo
4 sets, 1-2 min rest

-Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill
Try it out and let us know what you think.

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