Injure Proof Your Spine

Bent Over DB Row

50, 40, 30, 20, 10, 10, 20, 30, 40, 50

Reverse Pull-Down

40, 30, 20, 10, 10, 10, 10, 20, 30, 40

Rest: 45 secs


Seated EZ Shrug

50, 40, 30, 20, 10, 10, 20, 30, 40, 50

Barbell Upright Row

40, 30, 20, 10, 10, 10, 10, 20, 30, 40

Rest: 45 secs

 

Back Muscle Building Workout

Plank Row

12, 12, 12, 12, 12 (super set)

DB Row

6, 6, 6, 6, 6


Upright Row

8, 8, 8, 8, 8 (super set)

DB Military Press

6, 6, 6, 6, 6


Arnold Press

6, 6, 6, 6, 6 (super set)

Hyper-Extension On Bench

16, 16, 16, 16, 16


3 Way Raise

front, side, 1/2 (low weight full extension)

10, 10, 10

Back and Hamstring Workout

Deadlift

12, 12, 12, 12, 12

Rest: None

Barbell Row

6, 6, 6, 6, 6

Rest: None


Seated Row

8, 8, 8, 8, 8

Rest: None

Single Leg Dead Lift: Kettle Bell

6, 6, 6, 6, 6,

Rest: None


Dumbell Row

10, 10, 10, 10, 10

Rest: None

Good Morning

12, 12, 12, 12, 12

Rest: None (use DB or plate)


Hyper-Back Extension

15, 15, 15, 15, 15

Rest: None

Cross Cable Pull Down

6, 6, 6, 6, 6

Rest: None