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Workout B: Build Muscle In Your Back, Arms And Core

Workout
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In This Series

Medicine ball sledgehammer

Medicine ball sledgehammer

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Sets: 2  Reps: 10  Target: back, core

  • Straighten your legs as you lift the ball, keeping your arms straight.

Straight-arm pull-down

Straight-arm pull-down

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Sets: 3 (+1 back-off set)  Reps: 10 (+ as many as you can in back-off set)  Target: lats, quads

  • Start with your arms angled forwards by 20° and keep them straight.

Cable crunch

Cable crunch

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Sets: 3  Reps: 10  Target: abs, lower back

  • Use your abs rather than your arms to pull the rope down.

EZ-bar curl

EZ-bar curl

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Sets: 3 (+1 back-off set)  Reps: 10 (+ as many as you can in back-off set)  Target: biceps

  • Lower the bar all the way down with each rep.

Upright row

Upright row

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Sets: 2  Reps: 10  Target: traps, shoulders, abs

  • Pause at the top for maximum muscle contraction.

Cable squat to overhead raise

Cable squat to overhead raise

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Sets: 3 (+1 back-off set)  Reps: 10 (+ as many as you can in back-off set)  Target: legs, shoulders, abs

  • In one flowing movement, stand and lift the bar overhead with straight arms.

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