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Get your best back ever!

Having a strong, toned back is great for more than just showing off that backless dress or halter top. Your back is involved in almost every move you make throughout the day, weather you are at work, training hard at the gym, or just hanging around the house. Working out to develop strong back muscles will not only help prevent injuries and chronic back pain as you age, but will also assist you in carrying luggage or groceries, maintaining good posture, walking, running, cleaning, gardening, driving, and so much more.
This back workout strengthens every muscle from your rear delts to your lower back, and everything in between. After this workout, you will give Justin Timberlake a run for his money after you bring your sexy back!

1. Warm up: Row Machine 5-10 mins, or jog/walk stairs

2. Pull Ups (Or assisted pull up machine): Reverse Pyramid- 10 sets total, 30-60 seconds rest in between

1st set: 10 pull ups 2nd set: 9 chin ups 3rd set: 8 pull ups 4th set: 7 chin ups … and so on

3. Bent Over Rows with dumbells: 4 sets of 10-15 reps

1st and 2nd set: Perform with heavier weight, elbows in and palms facing each other. 3rd and 4th set: Perform with lighter weight, elbows open and palms facing back.

4. Lat Pull Down: 3 sets of 10-12 reps

1st set: Standard grip 2nd set: Wide grip 3rd set: Narrow grip

5. Push up Position Rows: 6 sets of 10-15 (3 sets on each arm)

Begin in a push up position on the ground holding a 10-20lb dumbbell in one hand. Keeping your body strong and locked in push up position, perform rows pinching your shoulder blade toward the center of your back. Be sure to tighten your abs for the duration of the exercise.

6. Super Man: 4 sets, 30-45 seconds each

Lay on the ground, face down with your arms stretched in front of you. Flexing your glutes, upper and lower back, peel your legs, chest and arms off of the ground so you are balanced on your hips and lower stomach only. Hold and repeat.

7. Forearm Plank: 4 sets, 1 min each

Hold a push up position on your forearms, back flat, abs engaged, hips curved under. Having a strong back is closely related to developing a strong core all over, which means strengthening you abs as well! 1st set: Standard plank 2nd set: Right side plank 3rd set: Left side plank 4th set: Standard plank
Try this killer back workout 2-3 times per week and you will notice a significant increase in strength, posture, and musculature, plus, a significant decrease in “back bra buldge,” and back aches! You may also find yourself more confident when you throw on that fitted top or backless dress!
Team SciFit Chelsea Cruz