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Work Out: The Ultimate Back Work-Out

 

Fitness Level Equipment Requirements
The Ultimate Back Work-Out Print your The Ultimate Back Work-Out workout plan
The Ultimate Back Work-Out

The ultimate back work-out is an intermediate work-out that focuses on the muscles of the back and core. This is an excellent work-out for those looking to gain strength and put on some lean muscle mass.

Program Information:
Type: Intermediate
Intermediate programs may be longer, more complex and/or more straining than a beginner program. Intermediate programs challenge strength, control, balance, flexibility & power. Gain experience, mobility & strength with beginner programs before moving on to intermediate programs.
Equipment: Equipment Required (see details)
Exercises: 11 unique
Time Requirements:
Workout Days: one
Full Program Length: repeatable
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Workout Instructions:


Once you have completed this workout, allow your body at least 24 hours before performing other exercises or programs to allow your muscles to recover.
Start your workout here Begin Workout
Circuit 1 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform these warmup exercises once through before continuing on to the rest of the workout.
Reverse Fly w/ Thera-Band pictures and directions
Reverse Fly w/ Thera-Band

Reverse Fly w/ Thera-Band video		 Reps:
15		 Rest between exercises:
15 seconds		 Move to the next exercise
Stability Ball Back Extension pictures and directions
Stability Ball Back Extension

Stability Ball Back Extension video		 Reps:
15		 Rest between exercises:
15 seconds		 Move to the next exercise
Stability Ball Shoulder Rolls pictures and directions
Stability Ball Shoulder Rolls

Stability Ball Shoulder Rolls video		 Reps:
10 per side		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Exercise - Complete this exercise 3 times taking approximately 1 minute between each set.
Barbell Deadlift pictures and directions
Barbell Deadlift

Barbell Deadlift video		 Sets:
3		 Reps:
10-12		 Rest between sets:
1 minute		 Read instructions below
Move to the next exercise Next
Super-Set 1 
A Superset is a one exercise followed by a another with minimal rest in between.
    - Perform the exercises in this super-set one after another taking approximately 30 seconds rest between each one. Complete the entire set 2 times before continuing on with the rest of the program.
Stability Ball Bent Over Row pictures and directions
Stability Ball Bent Over Row

Stability Ball Bent Over Row video		 Reps:
12		 Rest between exercises:
30 seconds		 Move to the next exercise
Side Crunches with Stability Ball pictures and directions
Side Crunches with Stability Ball

Side Crunches with Stability Ball video		 Reps:
15 per side		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if super-set not complete    (OR)     Move to the next exercise Next if super-set is complete
Super-Set 2 
A Superset is a one exercise followed by a another with minimal rest in between.
    - Perform the exercises in this super-set one after another taking approximately 30 seconds rest between each one. Complete the entire set 2 times before continuing on with the rest of the program.
Seated Lat Pull Down pictures and directions
Seated Lat Pull Down

Seated Lat Pull Down video		 Reps:
12		 Rest between exercises:
30 seconds		 Move to the next exercise
Four Point Superman pictures and directions
Four Point Superman

Four Point Superman video		 Reps:
10 per side		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if super-set not complete    (OR)     Move to the next exercise Next if super-set is complete
Super-Set 3 
A Superset is a one exercise followed by a another with minimal rest in between.
    - Perform the exercises in this super-set one after another taking approximately 30 seconds rest between each one. Complete the entire set 2 times before continuing on with the rest of the program.
High Cable Row on Bosu pictures and directions
High Cable Row on Bosu

High Cable Row on Bosu video		 Reps:
12		 Rest between exercises:
30 seconds		 Move to the next exercise
Double Leg Drop w/ Stability Ball pictures and directions
Double Leg Drop w/ Stability Ball

Double Leg Drop w/ Stability Ball video		 Reps:
15-20		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if super-set not complete    (OR)     Move to the next exercise Next if super-set is complete
Exercise - Complete this exercise once before finishing the work-out.
Push Up Plank w/ Stability Ball pictures and directions
Push Up Plank w/ Stability Ball

Push Up Plank w/ Stability Ball video		 Sets:
1		 Reps:
1 minute		 Rest between sets:
 Read instructions below
Move to the next exercise Next
Workout Complete! Congratulations!  Workout complete!
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