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Back Group 1

 4 sets of each (150 reps only 1 set)

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Pull-ups

Hanging pull-ups – Select intensity below:

  • 10 reps with or without Weights
  • 15 reps
  • 20 reps
  • 25 reps
  • 30 reps

Pull ups are very efficient because each and every single pull up works out your biceps, triceps, forearms, wrists, grip strength, lats, shoulders, and your core. You can do negative reps going down as slowly as you can if you dont have the strength yet to pull yourself to the top.

 

Deadlifts

Standing barbell in front – Select intensity below:

  • 10 reps (High: Strength & Build)
  • 15 reps (Medium: Strength, Build & Low Endurance)
  • 20 reps (Medium: Strength, Build, Endurance & Hard)
  • 25 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 30 reps (Low: Strength & Build + High Endurance & Hard)

Deadlifting can increase core strength, core stability and improve your posture. Deadlifting trains most of the muscles in the legs, lower back and core. These are all muscles responsible for posture, which will help keep your shoulders, spine, and hips in alignment.

One Arm Rows

Bend over One arm dumbel rows – Select intensity below:

  • 15 reps (High: Strength & Build)
  • 20 reps (Medium: Strength, Build & Low Endurance)
  • 25 reps (Medium: Strength, Build, Endurance & Hard)
  • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
  • 50 reps (Low: Strength & Build + High Endurance & Hard)

    The one-arm dumbbell row is a good addition to any dumbbell workout. This movement targets the upper and lower back, shoulders, biceps, and hips while improving core stability. Five different joint actions take place in this compound exercise. Beginners can use light weights as they build strength.

    Renegade Rows

    Push-up position with dumbbell (reps per arm) – Select intensity below:

    • 15 reps (High: Strength & Build)
    • 20 reps (Medium: Strength, Build & Low Endurance)
    • 25 reps (Medium: Strength, Build, Endurance & Hard)
    • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
    • 50 reps (Low: Strength & Build + High Endurance & Hard)
    Renegade row benefits

    It’s also an excellent way to develop anti-rotational core strength basically, a core strong enough to resist any forces acting upon it, which can help with balance, coordination and the ability to generate more power in other moves.

    #Abs - Mountain Climbers

    Mountain Climbers in push-up position (reps per leg) – Select intensity below:

    • 20 reps (Medium: Strength, Build & Low Endurance)
    • 25 reps (Medium: Strength, Build, Endurance & Hard)
    • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
    • 50 reps (Low: Strength & Build + High Endurance & Hard)
    4 Benefits of Mountain Climbers
    • They are incredibly efficient. As a compound exercise, mountain climbers work multiple muscle groups and joints at the same time. …
    • They improve mobility. The dynamic nature of mountain climbers makes them great mobility boosters. …
    • They support heart health. …
    • They promote functional fitness.
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    Back Group 2

    4 sets of each (150 reps only 1 set)

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    Pull-down Behind Neck

    Seated lateral pull-down behind neck – Select intensity below:

    • 15 reps (High: Strength & Build)
    • 20 reps (Medium: Strength, Build & Low Endurance)
    • 25 reps (Medium: Strength, Build, Endurance & Hard)
    • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
    • 50 reps (Low: Strength & Build + High Endurance & Hard)

    The pull-down exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint. The lat pulldown is a fantastic exercise to strengthen the latissimus dorsi muscle, the broadest muscle in your back, which promotes good postures and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.

     

    Reverse Pull-down

    Seated lateral reverse pull-down in front – Select intensity below:

    • 15 reps (High: Strength & Build)
    • 20 reps (Medium: Strength, Build & Low Endurance)
    • 25 reps (Medium: Strength, Build, Endurance & Hard)
    • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
    • 50 reps (Low: Strength & Build + High Endurance & Hard)

    The Reverse Grip Lat Pulldown helps to strengthen the back, as well as the shoulders, biceps and forearms. The latissimus dorsi (lats), a broad fan shaped muscle of the back, is particularly targeted during the exercise.

    Front Pull-down

    Seated lateral pull-down front – Select intensity below:

    • 15 reps (High: Strength & Build)
    • 20 reps (Medium: Strength, Build & Low Endurance)
    • 25 reps (Medium: Strength, Build, Endurance & Hard)
    • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
    • 50 reps (Low: Strength & Build + High Endurance & Hard)
    Benefits of Front Pull-downs

    Looking at the evidence, the front pull–down is the clear-cut winner when compared to the rear version. Not only is the muscle activation to the latissimus dorsi similar or better when performing the exercise to the front, the risk of potential shoulder injuries, neck injuries, or nerve injuries is also reduced. The lat pulldown is a fantastic exercise to strengthen the latissimus dorsi muscle, the broadest muscle in your back, which promotes good postures and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.

    Alternating Wide Pull-down

    Seated alternating pull-down front – Select intensity below:

    • 15 reps (High: Strength & Build)
    • 20 reps (Medium: Strength, Build & Low Endurance)
    • 25 reps (Medium: Strength, Build, Endurance & Hard)
    • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
    • 50 reps (Low: Strength & Build + High Endurance & Hard)
    Benefits of Alternating Pull-downs

    The lat pulldown is a fantastic exercise to strengthen the latissimus dorsi muscle, the broadest muscle in your back, which promotes good postures and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.

    Face Pull Rope

    Standing rope face pulls – Select intensity below:

    • 15 reps (High: Strength & Build)
    • 20 reps (Medium: Strength, Build & Low Endurance)
    • 25 reps (Medium: Strength, Build, Endurance & Hard)
    • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
    • 50 reps (Low: Strength & Build + High Endurance & Hard)
    Benefits of Face Pulls with Rope

    The face pull is one of several upper body exercises you can include in your overall workout routine. It not only improves your general shoulder health and movement patterns, but it also increases shoulder strength and scapular stability. Face pulls are a great exercise for the rear deltoids, trapezius, and upper back muscles. They also help build a thick upper back as a base to arch into for a power bench press.” Strong shoulders are critically important for everyday activities of lifting, pressing, pulling, and rotating your arms.

    #Abs - Bicycle Crunches

    Lying Bicycle Crunches – Select intensity below:

    • 20 reps (Medium: Strength, Build & Low Endurance)
    • 25 reps (Medium: Strength, Build, Endurance & Hard)
    • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
    • 50 reps (Low: Strength & Build + High Endurance & Hard)
    Benefits of Bicycle Crunches

    Adding bicycle crunches to your workout routine helps to increase core strength, slims down your waist and improves your stability and flexibility. This exercise works your abs and obliques and because it keeps your body moving constantly, boosts your heart rate and burns even more calories.

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    Back Group 3

    4 sets of each (150 reps only 1 set)

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    Hammer Strength OVER Pull-down

    Seated Pull-down Hammer Strength Machine OVER grip – Select intensity below:

    • 15 reps (High: Strength & Build)
    • 20 reps (Medium: Strength, Build & Low Endurance)
    • 25 reps (Medium: Strength, Build, Endurance & Hard)
    • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
    • 50 reps (Low: Strength & Build + High Endurance & Hard)

    Hammer strength – pulldown is a exercise machine exercise that primarily targets the lats and to a lesser degree also targets the chest, middle back and shoulders.

      Hammer Strength REVERSE Pull-down

      Seated Pull-down Hammer Strength Machine Reverse grip – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps (Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)

      Hammer strength – pulldown is a exercise machine exercise that primarily targets the lats and to a lesser degree also targets the chest, middle back and shoulders..

      Hammer Seated Rows

      Seated both arms row simultaneously Hammer Strength Machine – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps (Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)
      Benefits of Hammer Strength Seated Rows

      Hammer strength – seated row is a exercise machine exercise that primarily targets the lats and to a lesser degree also targets the biceps, middle back and shoulders.

      Hammer Seated ALTERNATING Rows

      Seated Alternating arms rows Hammer Strength Machine – Select intensity below:

      • 15 reps (High: Strength & Build)
      • 20 reps (Medium: Strength, Build & Low Endurance)
      • 25 reps (Medium: Strength, Build, Endurance & Hard)
      • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
      • 50 reps (Low: Strength & Build + High Endurance & Hard)
      Benefits of Hammer Strength Seated Rows

      Hammer strength – seated row is a exercise machine exercise that primarily targets the lats and to a lesser degree also targets the biceps, middle back and shoulders.

        Bent Over Barbell

        Standing Bent Over Row with Barbell – Select intensity below:

        • 15 reps (High: Strength & Build)
        • 20 reps (Medium: Strength, Build & Low Endurance)
        • 25 reps (Medium: Strength, Build, Endurance & Hard)
        • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
        • 50 reps (Low: Strength & Build + High Endurance & Hard)
        Your back muscles are the primary beneficiaries of the bent-over row, and as they increase in strength your posture will also improve so you don’t slump as much. Directly stimulating your lats, traps, rhomboids and rotator cuffs works wonders for your body.
        #Abs - Seated Leg Pull-in

        Seated Crunches with or without weights between ankles – Select intensity below:

        • 20 reps (Medium: Strength, Build & Low Endurance)
        • 25 reps (Medium: Strength, Build, Endurance & Hard)
        • 30 reps (Average: Strength & Build + Medium Endurance & Hard)
        • 50 reps (Low: Strength & Build + High Endurance & Hard)
        Leg pull back focuses on the back muscles and abdominals and strengthens the glutes and hamstrings. You will also need shoulder strength to maintain the position. Building on the back support (reverse plank) exercise, the leg kick adds a stability and flexibility challenge. The reverse crunch is a popular exercise targeting the abdominals, particularly the lower half. Many lifters think of this as a companion to the crunch, which targets the upper abdominals more than the lower.
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          Weight Training

          5 Days a week

          Cardio Workout

          2 x 5km Runs per week

          4 x 30min Cycle per week

          Agility Training

          5 days a week

          Meal Planning

          6 days meal plan and day 7 cheat meal day