Rupeâ€™s YoB: Phase III-Day 21(T27) â€“ Back
Pretty good workout on back today. Â Missed my cardio yesterdayso I had a really good cardio this morning. Â I was able to get in a full workout including all my hyperextensions. Â I held back from the abdominals, could have done it but did not want to cramp legs.
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
Oblique (L and R) Crunches -Â 1 sets ofÂ 50 reps each side – 100 Decline Crunch -Â 1 sets ofÂ 50 reps – 50 Lying (L and R)Â -Â 1 sets ofÂ 50 reps – 100
|Thursday – Back|
|Smith Machine Barbell Row||4||15, 12, 10, 10||140,180,200, 210 lbs|
|Bent Over Dumbbell Rows||3||15, 12, 10||60,65,65 lbs|
|Wide Grip Pulldown||3||15, 12, 10||120,130,130 lbs|
|Seated Rowing||3||15, 12, 10||120,130,130 lbs|
|Hyper-Extension||4||15, 12, 10,
Cardio: 61 mins Â (not added to total below)
Total Distance: 259.49 miles (Goal 400/140.51 remain) *
Total Calories: 66,522 (Goal 80,000/14,548 remain) *
Total Crunches: 5585 (Goal 25,000 / 19,415)
Good livinâ€™â€¦keep movinâ€™!