Sunday, October 5, 2014

Sam-Back Workout

Lately my workouts have been pretty random. Sometimes I work out at home, sometimes at the park, and sometimes I go to the gym. 

One thing I try to keep constant is the time I workout. I have scheduled a break in my work schedule at 10 am (I start work at 6 am - and I am not one to get up at 4:30 am just to exercise.)

I have found that if I plan in advance what time I am exercising, it is much more likely to happen!

So when 10 am comes, I either walk to the park with Jade and workout there or I take her to the local rec center with me and she gets to play with other kids in the Kids Care.

I love it when I can get to the gym and lift heavy! So I thought I'd share what I did for my back workout this past week. (I split up what I train each day- one day will be legs, another day will be back, arms and shoulders, etc...) I rarely do cardio anymore except for when I walk to the park (I count that!)

Back Workout

warm up:
full body: squat, curl, to shoulder press (very light weight)
3 sets, 16-20 reps

back: lat pull down, wide overhand grip (light weight)
1 set, 16-20 reps  (very slow, squeezing at the bottom and focusing on getting my back ready to go)

Workout: 
lat pull down (wide, overhand grip)
4 sets, 12 reps 

seated cable row (overhand grip)
4 sets, 12 reps

For the next 2 exercises, I used different machines my gym had. However, you can stay on the same machines you were using before and just change your grip.

lat pull down (narrower, underhand grip)
4 sets, 12 reps

seated cable row (underhand grip)
4 sets, 12 reps

rear delt fly
4 sets, 12 reps 

dead lifts
4 sets, 12 reps

Since I am pregnant and in my last trimester, my focus isn't "how much freaking weight can I lift?" Instead, I focus on using a weight that allows me to do each exercise slowly, with proper form, and a good 3 second squeeze (or hold) at the bottom of each exercise. 

You can go to http://www.bodybuilding.com/exercises/ for instructions on how to do an exercise. 

If you try out this workout, let me know what you think!

No comments:

Post a Comment