LOUD MINDS FITNESS


 

Follow the back workout below.

 

Monday Chest day

  1. Incline bench superset with one handed dumbell extensions. 4 sets of 8-12reps
  2. Flys superset with Decline flys. 4 sets of 8-12reps 
  3. Wide grip push ups superset with tricep extensions. 4 sets of 8-12 reps.
  4. Decline press superset with dips. 4 sets of 8-12 reps.
  5. Fly machine super set with forearm stick roll.  4 sets of 8-12 reps.
  6. Walking incline cardio for 30 mins.

Tuesday Leg day

  1. Hack Squat super set with calf raises. 4 sets of 8-12 reps.
  2. Leg press super set with sitting calf raises. 4 sets of 8-12 reps.
  3. Dumbbell lunges super set with ab machine. 4 sets of 8-12 reps.
  4. Leg extensions super set one leg calf raises. 4 sets of 8-12 reps.
  5. Leg curl super set with ab twist machine.  4 sets of 8-12 reps.
  6. Ab plank for 60 secs. 2-3 sets.

Wednesday Back/Bi day

  1. Pull ups. 4 sets of failure.
  2. Sitting row free motion machine super set with standing bicep curls.  4 sets of 8-12 reps.
  3. Wide grip lat pull down super set with sitting bicep curl. 4 sets of 8-12 reps.
  4. Standing straight arm lat pull down super-set with bicep curl machine. 4 sets of 8-12 reps.
  5. T-bar row super set with hammer curls. 4 sets of 8-12 reps.
  6. Cable row machine super set with barbell curls. 4 sets of 8-12 reps.
  7. Standing dumbbell shoulder shrugs. Increase weight on each set with little rest. 4-5 sets of 8-12 reps.
  8. Assisted pulls ups until failure.
  9. Walking incline cardio for 30 mins. 

Thursday Shoulder/arm day

  1. Dumbbell shoulder press supers set with alternating bicep curls. 4-5 sets of 8-12 reps.
  2. Side lateral raises with dumbbell super set with preacher curl. 4-5 sets of 8-12 reps.
  3.  Rear delt fly's super set with tricep push down. 4 sets of 8-12 reps.
  4. Front delt raises superset with overhead tricep extensions. 4 sets of 8-12 reps.
  5. One arm leaning dumbbell lateral raises superset with hammer curls. 4 sets of 8-12 reps.
  6. Arnold press superset with tricep kickbacks. 4 sets of 8-12 reps.
  7. Rolling forearm stick. 3 sets.
  8. Hanging leg raises super set with sit ups. 

Friday Rest day


Saturday Chest/Tricep day

  1. Incline bench super set with one handed dumbbell extensions. 4 sets of 8-12 reps
  2. Fly's super set with Decline fly's. 4 sets of 8-12 reps 
  3. Wide grip push ups super set with triceps extensions. 4 sets of 8-12 reps.
  4. Decline press super set with dips. 4 sets of 8-12 reps.
  5. Fly machine super set with forearm stick roll.  4 sets of 8-12 reps.
  6. Walking incline cardio for 30 mins.

Sunday Back/Bicep day

  1. Hack Squat super set with calf raises. 4 sets of 8-12 reps.
  2. Leg press super set with sitting calf raises. 4 sets of 8-12 reps.
  3. Dumbbell lunges super set with ab machine. 4 sets of 8-12 reps.
  4. Leg extensions super set one leg calf raises. 4 sets of 8-12 reps.
  5. Leg curl super set with ab twist machine.  4 sets of 8-12 reps.
  6. Ab plank for 60 secs. 2-3 sets.