Warrior Cut-Day 4
How to workout Back?
Today’s back workout will be using dumbbells and a barbell, both which are great to isolate and really create a mind muscle connection.
You don’t have to use heavy machines to work on building a strong and defined back.
Why weight lifting is good for you?
When you lift weights the goal is to break down the muscle so it can repair and grow. The more muscle we are able to build and sustain the more we are able to manage and control our weight.
Our metabolism can increase which will allow us to burn more calories and/or fat.
As well as increase our quality of life and improve our day to day activities.
Lifting weights for women is especially important for our bone density and the prevention of osteoporosis as we age.
Please consult your physician before starting this 6 week workout plan
Always make sure to warm up for at least 5-10 minutes with some dynamic stretching to help prevent injury and get your body prepared for the work and stress you are going to put it through.
A cool down is equally as important. You need to take a least 5 minutes (or more) and bring your heart rate down, don’t just stop.
Spend time static stretching to help with recovery, flexibility, mobility and reduce the possibility of injury.
6 week workout plan-Day 4 Back and Biceps
1. Deadlifts: sets 4/Reps 8-10
2. Dumbbell lat pullovers: Sets 4/ Reps 10-12
3. Dumbbell high pulls superset with Spider curls: Sets 3/ Reps 10-12
4. Single arm cable rows superset with Static hold bicep curls: 3 sets/ Reps 12 (each arm)
5. Supermans: Sets 4/ Reps 15-20
Other Workout Programs
Warrior Dumbbell Domination (Dumbbells only-home or gym)
7 Day Warrior Slay (HITT and Tabata)
Resistance Band workouts (perfect while traveling)
Great Job today. Keep up the good work and remember, the other 22 hours out of the gym are just as crucial to optimizing your results than the time spent in the gym.
In other words, pay attention to your nutrition.
Understand what your body needs to achieve and maintain the results you are after.
If you need help with mapping out the Proteins, Carbs, and Fats you need to achieve your results book a call with me and let’s get you dialed in so you’re not wasting anymore of your time!
