Back, Rear Delts & Cardio.
Supersets Pull ups & Barbell Row:
1. 10 reps & 40kg x 12 reps
2. 10 reps & 50kg x 12 reps
3. 10 reps & 60kg x 10 reps
4. 8 reps & 70kg x 6 reps
T-bar row:
1. 25kg x 15 reps
2. 35kg x 15 reps
3. 45kg x 10 reps
4. 50kg x 8 reps
Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 18 reps
3.. 60kg x 15 reps
4. 70kg x 10 reps
DumbbelnRow R/L:
1. 25kg x 10 reps
2. 30kg x 10 reps
3. 35kg x 8 reps
4. 40kg x 8 reps
Dumbbell Pullover:
1. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 27,5kg x 8 reps
Reversed Dumbbell Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 12 reps
4. 12,5kg x 8 reps
Reversed Cable Crossover:
1. 2,5kg x 25 reps
2. 5kg x 20 reps
3. 7,5kg x 15 reps
4. 7,5kg x 10 reps
Treadmill at 10% inckination:
25 minutes
#blog #Bodybuilding #Fitness
@jeroen94704
You could incorporate Hyper Extensions to your regimen. I can also recommend 'Supermen', which means you place yourself on hands & knees on the ground and lift your left leg and your right arm (look up a bit). Hold that losition for 10 seconds and then switch to your right leg and left arm, also holding that position for 10 seconds. Then repeat that 4 times. Do this every other day.
Something like show'n on the picture, but hold the position static with lifted arm and leg. It takes some balance so you're also training your neural pathways.
@sergeant Any tips for exercises to strengthen my back muscles to reduce back pain?