W2/D3 Full Back

Machine and cable focused back workout! Before jumping into the workout to warm-up your muscles and to prevent injuries we will begin with a warm-up below. Warm-up: •Arm circles (20 forward, 20 backward) •Plank shoulder taps for 30 seconds going 2 rounds through. (In a plank position, tapping one hand to shoulder alternating keeping your core tight and not swaying the hips). • Rear delt flye 2 x 10 To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video. 1. Cable Crossovers 3 x 15 2. Lat PullDown 4 x 10 3. Single arm Lat pull SUPERSET Face pull 3 x 12 4. Wide grip row 3 x 12 SUPERSET single arm dumbbell row 3 x 10 Core Finisher 15 minutes on the stair master cardio (optional)