Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Archive for Sample Workouts – Back

2/2/10 Workout – Shoulders/Back

Alternate between Workouts A and B (all exercises 2×12)

Workout A:
Shoulder Dumbbell Press on Exercise Ball (Alternating)
Standing Dumbbell Flies
One Arm Bent Over Dumbbell Rows
Standing Bent Over Dumbbell Rows
Standing Dumbbell Upright Rows
Lower Back Extension on Exercise Ball

Workout B:
Front Pull to Chest on Bow (W, R, N)
Front Reverse Pull on Bow (W, R, N)
Lying Front Shoulder Raise on Bowflex

Seated Lat Shoulder Raise on Bowflex
Long Pulley Rows on Bowflex
Standing Dumbbell Forward Arm Raise

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1/21/10 Workout – Shoulders/Back

Alternate between Workouts A and B.

Workout A:
1. Shoulder Dumbbell Press on Exercise Ball – 2×12
2. Standing Bent Over Dumbbell Rows – 2×12
3. Standing Dumbbell Flies – 2×12
4. One Arm Bent Over Dumbbell Rows – 2×12
5. Dumbbell Shrugs – 2×20

Workout B:
1. Front Reverse Pull on Bow (W, R, N) – 2×12
2. Reverse Fly Cable Cross on Bowflex – 2×12
3. Front Pulldown on Bowflex (W, R, N) – 2×12
4. Lying Front Shoulder Raise on Bowflex – 2×12
5. Lying Lat Flies on Bowflex – 2×12

1/6/10 Workout – Back

1 – One Arm Rows on Exercise Ball – 12×2 (each side)
2 – Lying Dumbbell Pullover on Exercise Ball (40 pounds) – 15×2
3 – Standing Bent Over Dumbbell Rows – 12×2
4 – Wide Grip Pulldown on Bowflex  – 12×2
5 – Reverse Grip Pulldown on Bowflex – 12×2
6 – Standing Stiff Arm Pressdown on Bowflex – 12×2
7 – Standing/Seated Alternating Lat Rows on Bowflex – 12×2
8 – Standing Lat Rows on Bowflex – 12×2
9 – Seated Rows on  Bowflex – 12×2
10 – Lying Lat Flies on Bowflex – 12×2