Tag: back workout

  • The Transition: A Workout for Your Back and Biceps

    The Transition: A Workout for Your Back and Biceps

    This workout routine content was produced by HUMANFITPROJECT for Men’s Fitness magazine and was originally published at mensfitness.com

    Program designer Michael Beringer demonstrates The Back and Biceps TRANSITION WORKOUT. For all the details on the program, go to MENSFITNESS.com/Transition.

    THE BACK and BICEPS WORKOUT ROUTINE

    Deadlift 5 x 10
    BB Bentover Row 3 x 10
    Lat Pull Down 4 x 15
    DB Row 3 x 10
    Cable Low Row 3 x 10
    Cable Pullover 4 x 20
    BB Bicep Curl 4 x 15

    *Rest for 45 seconds between sets.

    Apparel by 2(X)IST
    Footwear by PUMA
    Fitness Tracker by Fitbit

    For insider info on new program releases, interviews, Q&As, and more—follow digital director Mike Simone on Instagram, Facebook, and Twitter

    OTHER FULL PROGRAMS YOU MIGHT LIKE

    To build absolute mass: The 4-Week Bulk Up
    To get something in quick: The 15-Minute Gut Checks
    To build and burn: The Redemption Plan
    To lean out: The Trim Up
    To shock your body: The Muscle Shockers
    To lose weight aggressively: The 21-Day Shred

  • Trim in Six: Blowing Out Back, Biceps, and Traps Again in Day Six

    Day six of Trim in Six cycles back to back, biceps, and traps.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his sixth day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Back, Biceps, and Traps

    Single-Arm Dumbbell Row
    3 sets x 10, 10, 10
    rest 60 seconds

    Cable Pull Downs
    3 sets x 10, 10, 10
    rest 60 seconds

    Standing Cable Row
    3 sets x 10, 10, 10
    rest 30 seconds

    Chin Ups
    4 sets x failure
    rest 30 seconds

    Seated Dumbbell Shrugs
    4 sets x 8, 8, 8, 8
    rest 60 seconds

    Cable Rope Curls
    4 sets x 10, 10, 10, 10
    rest 45 seconds

    Standing Dumbbell Hammer Curls
    3 sets x 12, 12, 12
    rest 45 seconds

    Cable Rope Crunch
    3 sets x 15, 15, 15
    rest 0

    Swiss Ball Weight Crunch
    3 sets x 12, 12, 12
    rest 0

    Weighted V Crunch
    3 sets x 10, 10, 10
    rest 45

  • Trim in Six: Blasting Back, Biceps, and Traps in Day Two

    It’s Day two and Trim in Six goes after the back, biceps, and traps.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his second day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Back, Biceps, and Traps

    Pull Ups (Assisted)
    4 sets x failure
    rest 90 seconds

    Barbell Bent Over Rows
    4 sets x 12, 10, 10, 10
    rest 90 seconds

    Kneeling Cable Pull Down
    3 sets x 10, 10, 10
    rest 60 seconds

    Seated Cable Wide Grip Rows
    3 sets x 10, 10, 10
    rest 60 seconds

    Standing Straight Bar Curls
    3 sets x 12, 12, 12
    rest 45 seconds

    Incline Bench Dumbbell Curl
    3 sets x 12, 12, 12
    rest 45 seconds

    Dumbbell Shrugs
    4 sets x 10, 10, 10, 10
    rest 60 seconds

    Cobra Holds
    3 sets x 60 second hold
    rest 0

    Plank
    3 sets x 60 second hold
    rest 0

    Swiss Ball Hyperextension
    3 sets x 15 reps
    rest 45 seconds

    CARDIO
    Jump Rope x 5 minutes
    Prowler Spints x 5 (50 feet)
    rest 60 seconds

  • The Standards: Build A Big Back

    Guys have been tossing around weights to build mass for quite some time. A lot has changed since back in Arnold’s day, but a lot has also stayed the same. The Standards are bare-bones muscle-building tactics. Straight sets, moderate rest, and traditional exercises. 

    This week is for the back.

    THE BACK WORKOUT:

    1. Pullups
    3-5 sets
    8-12 reps
    60-90 seconds rest

    2. Bentover Row
    3-5 sets
    8-12 reps
    60-90 seconds rest

    3. Dumbbell Flye
    3-5 sets
    8-12 reps
    60-90 seconds rest

    4. Single-Arm Dumbbell Row
    3-5 sets
    8-12 reps
    60-90 seconds rest

    Shot on location at FOCUS NYC

    This content was originally published on MENSFITNESS.com and produced by HUMANFITPROJECT.