Wednesday's Workout

Back is one of my weaker areas. Well, actually I really don't know because I still have too much fat on it. It is my favorite body part to work out besides biceps and triceps. For figure, you HAVE to have a V-taper. Which means I need to trim up my waistline too, but ultimately you need to work all the back muscles: Delts, Lats, rhomboids, and middle back.

Back:
1. Chin Ups (I use the pull up machine because I'm still weak to pull up my entire body weight- which means I'm only pulling up about half of my weight) - 4 sets x 10
2. Close grip pull downs (60lbs) - 4 sets x 10
3. Dumbbell bent over row (32lbs) - 4 sets x 10
4. wide grip row (40 lbs) - 4 sets x 10

Triceps:
1. Overhead extension (12 lbs) - 4 sets x 10 each arm
2. Press downs (40 lbs) - 4 sets x 10
3. Decline Skull Crusher (30 lb barbell) - 4 sets x 10
4. Triceps Dip (106 lbs) - 4 sets x 10

Abs:
1. Stomach Vacuum (4 x as long as you can hold it)
2. Jack Knife Crunches (4 sets x 25)
3. Swiss Ball Crunches (4 sets x 25)

Cardio:
20 minutes HIT on treadmill. Full on sprint at the end.