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Weighted, Body Weight & Beast-Mode Exercises 

M1-D16: BACK

The back is comprised of 25 total muscles, to name a few: "the Trapezius 'Traps' muscles are the large triangular muscles in the upper back, between the shoulders. You can break them down into Upper, Middle and Lower Trapezius. The Rhomboids are found underneath the Traps and these are used to pull the shoulders back or squeeze them together. The Latissimus Dorsi 'Lats' are the large muscles that help form the ‘V’ shape of a well-developed back." You also have Rear Deltoids 'Delts' (back of the shoulder), the Teres Major/Minor (muscles under the Latissimuss) and finally the Erector Spinae, or the lower back region. ~ By 9to5Strength

Month 1 : Day 16

M1-D16

Choose Your Workout: Weighted, Body Weight or Beast-Mode

PERFORM EXERCISES FROM TOP TO BOTTOM  AND REPEAT FOR 4 TOTAL ROUNDS

COMPOUND/SUPER/QUICK SETS ARE DONE BACK-TO-BACK WITH LITTLE TO NO REST

ROUND ONE (R1)=15 REPS, R2=12 REPS, R3=10 REPS, R4=8 REPS

60 SECOND BREAK BETWEEN SETS

*Click on "Show Me The Exercise" button for a tutorial*

Click Above to Mix-It-Up & Generate a Random Workout 

Workout Option - 1

Exercise/Repetitions 

Weighted - 4 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Compound Set 1

Lat Pull Down (Wide Grip)

15/12/10/8

Seated Row (Closed Grip)

15/12/10/8

60 Second Break
Quick Set 2

Bent-Over Row (Barbell)

15/12/10/8

Jack Knife Crunches

20

60 Second Break
Compound Set 3

Side Plank Pull (Cable)

15/12/10/8

Wide Grip Pull-up 

Until Failure

60 Second Break
Quick Set 4

Pullover (Barbell)

15/12/10/8

Bicycle Crunch

25 Each Side

After 4 Sets of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete
Workout Option - 2

Exercise/Repetitions 

Body Weight - 4 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Compound Set 1

T- Superman

15

Table Inverted Row

15/12/10/8

60 Second Break
Quick Set 2

Bicep Plank

15

Wall Walk

5-10

60 Second Break
Compound Set 3

Y-Superman

15

Jackknife Crunches

20

60 Second Break
Quick Set 4

Bridge Pose 

1 Minute

Reverse Snow Angel

25

After 4 Sets of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete 

A Combination of Weighted and Body-Weight Exercises

Beast-Mode

 
Workout Option - 3

Exercise/Repetitions 

Beast-Mode - 4 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Compound Set 1

Lat Pull Down (Wide Grip)

15/12/10/8

Roll Over Crunches

25

Seated Row (Closed Grip)

15/12/10/8

60 Second Rest
Quick Set 2

Bent Over Row

15/12/10/8

Inchworm

10

Bicep Plank

15

60 Second Rest
Quick Set 3

Side Plank Pull (Cable)

15/12/10/8

Scissor Switches

50

Wide-Grip Pullups

10

60 Second Rest
Quick Set 4

Pullover (Barbell)

15/12/10/8

W-Superman

15

Hip Raises

10 Each Side

After 4 Rounds of the above 

Burpees

7 Minutes (20 Sec Intervals)

Complete
 

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