Blast Legs, Lower Back, and Upper Back ST
User Workout Submitted by
Sean Taylor
BAR DIPS should be Stiff-Arm Dips(shrug).
Do the DB Shrugs at the top of the Deadlift.
Calf Jumps with DB.
Dumbbell Static Side Lunge is With Touch -DB's to the ground with each step to the side.
The first Good Mornings should be Cable Pull Throughs.
[Shoulders] Laying Cable Shrug should be standing on a box not laying and behind the back.
The Behind Back Smith Machine is just standard Barbell, no Smith Machine necessary.
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Ball Squat With Band | 1 | 20 | Legs |
| Abductor Side Steps | 1 | 20 | Legs |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 1 | 20 | Legs |
| On Ball Back Extension | 1 | 20 | Back |
| BAR DIPS | 1 | 20 | Shoulders |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| Tri-Set | 0 | 0 | TIPS |
| Standing Dumbbell Shrugs | 3 | 10 | Shoulders |
| Tri-Set | 0 | 0 | TIPS |
| Calf Jumps | 3 | 10 | Legs |
| Dumbbell Static Side Lunge | 3 | 8 | Legs |
| Superset with | 0 | 0 | TIPS |
| Incline Dumbbell Shrug | 3 | 15 | Back |
| Good Mornings | 4 | 10 | Back |
| Laying Cable Shrug | 4 | 20 | Shoulders |
| Barbell Sumo Squat | 2 | 15 | Legs |
| Tri-Set | 0 | 0 | TIPS |
| Barbell Standing Calf Raise with Bands | 2 | 20 | Legs |
| Tri-Set | 0 | 0 | TIPS |
| Smith Machine Behind the Back Shrug | 2 | 20 | Back |
| Good Mornings | 2 | 8 | Back |
| Slanted Bench Back Extension | 2 | 15 | Back |
| Ball Squat With Band | 1 | 20 | Legs |
| Abductor Side Steps | 1 | 20 | Legs |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 1 | 20 | Legs |
| On Ball Back Extension | 1 | 20 | Back |
| BAR DIPS | 1 | 20 | Shoulders |
