This workout is a strength training upper-body
workout. You will start with Biceps/ Upper Back /
Middle Back, Lats then Lower Back. This workout
should last about 60 minutes.
CIRCUIT
THE WORKOUT
HOW TO: You will be performing 4 sets of each of the following exercises. Complete the
prescribed reps of the first exercise then move to the next exercise in the circuit. Rest 45-60 seconds
between each exercise and 1-2 mins before starting each round.
Close Grip V-Bar Pull Downs
Straight Bar Front Pull Downs
One Arm Dumbbell Rows
Straight Arm Cable Pulldown
Deadlifts
Dumbbell Curls
Standing Easy Bar Curls
Dumbbell Hammer Curls
SETS
4
4
4
4
4
4
4
4
REPS
15
10
12
1
12
15
1 5
10
THIS CIRCUIT
STYLE
OF TRAINING,
WILL ALLOW YOU
TO COMBINE
EXERCISES
AND WORKOUT
FASTER".
CLOSE GRIP V-BAR &
STRAIGHT BAR FRONT
PULLDOWNS
Set up: Sit down on a pull-down machine with
a wide bar attached to the top pulley. Make sure
that you adjust the knee pad of the machine to fit
your height. Grab the bar using the prescribed grip.
Note on grips: For a wide grip, your hands need to
be spaced out at a distance wider than your shoul-
der width. For a medium grip, your hands need to
be spaced out at a distance equal to your shoulder
width and for a close grip at a distance smaller
than your shoulder width. As you have both arms
extended in front of you - while holding the bar
at the chosen grip width - bring your torso back
around 30 degrees or so while creating a curvature
on your lower back and sticking your chest out.
This is your starting position.
Action: As you breathe out, bring the bar down
until it touches your upper chest by drawing the
shoulders and the upper arms down and back.
After a second in the contracted position, while
squeezing your shoulder blades together, slowly
raise the bar back to the starting position when
your arms are fully extended and the lats are
fully stretched. Inhale during this portion of the
movement. Repeat this motion for the prescribed
amount of repetitions.
Tip: Concentrate on squeezing the back muscles once you reach the
fully contracted position. The upper torso should remain stationary (only
the arms should move). The forearms should do no other work except
for holding the bar; therefore do not try to pull the bar down using the
forearms.
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