Happy fitness Friday friends! Today I am sharing a gym back workout that had me really feeling it! I get asked a lot how to get a smaller waist and my best advice is to build your back. The more you focus on building a lean muscular back you will begin to develop more of an hourglass shape and your waist will appear smaller. My waist might be making room for a human, but I am still focusing on building and maintaining a muscular back.
I have taken a small step back from my higher intensity conditioning workouts and am starting to do more general lifting. Before getting into Spartan races lifting was all I did and honestly, I got burnt out and board with it. Spartan training was a whole new world and was fun, always changing and always left me completely spent. Along with those higher intensity workouts I lost some strength and muscle size. Now that I am pregnant, the higher intensity workouts are harder to keep up with and I am ready to start rebuilding some of the muscle and strength that was lost. I now do about 3-4 strict lifting days and 1-2 days of conditioning. I get board with weight training easily so I like to use supersets to keep things moving along at a quicker pace. The way supersets work is that you limit the amount of rest as much as possible between each exercise in a set. After both exercises, take a 60-90 second rest and repeat.
Back Attack
Superset
– 3×8 lat pull down combo (right, left, together)
– 3xmax pull-ups
– Rest 60-90 seconds
Superset
– 3×10 straight arm pull downs
– 3×15 resistance band rear flys
– Rest 60-90 seconds
Superset
– 3×10 rear delt cable cross flys
– 3×10 wide grip row
– Rest 60-90 seconds
Superset
– 3×10 dumbbell row
3xmax TRX pull-ups
– Rest 60-90 seconds