I know we've focused quite a bit on the lower body, so today I'm taking it upstairs. I have had some amazing upper body workouts lately and I'm already seeing a huge difference.
I am a girl who was born with natural muscle tone, so I've never been a big weight lifter. I usually keep things in check through body weight exercises, but I have been learning that one of the best ways to sculpt your body is through specific weight training. It also allows you to correct certain muscle imbalances. For instance, I have a very strong upper body in the front. My pecs, traps, and anterior deltoids are jacked, but they are also tight and too strong, so they cause weakness in my back and a rounding in my shoulders. My rhomboids, lats, and posterior deltoids are weak. This translates into back pain and poor posture.
In fact, it is the back of our bodies that are neglected the most, and we all need to be working on them for our overall well being. As we age, the problem will only get worse if we don't maintain a strong back.
So I'm going to help you "Bring Your Sexy Back" with a Sexy Back.
You will need a gym for this most likely. But you can look for alternatives to these exercises online if you'd like to do them at home.
Warm Up: 5 Mins on an elliptical with handles
* 3 Sets of Assisted Wide Grip Pull ups with 30 s to 1 min rest between
Reps: 15-10-12
You may need to change the weight to perform all reps as you go along
Perform the following Supersets for 3 sets, laddering your reps 15-12-10
* Superset 1:
1. Lat Pull down
2. Reverse Grip Bent Over Barbell Row
* Superset 2:
1. Bent Over Cable Row
2. Cable Pull Through Using Rope
*Superset 3:
1. Seated Wide Grip Row
2. Bent over Dumbell Row
* Superset 4:
1. Seated Rear Delt Dumbbell Flys
2. Dumbbell Pullovers
* Superset 5:
1. Back Extension
2. Inverted Row
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