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30 Minutes to Muscle: Back Workout

December 15, 2015 by Karen Leave a Comment

The ketogenic diet, low carb and high fat has long been popular with bodybuilders.  It’s also been used with children to manage epilepsy, but researchers from James Cook University may be a helpful in treatment in schizophrenia. For more info check out Science Alert.

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Here’s a nice beginner to moderate back workout of Karen’s that even a pro will still do. Just like life, the action is same, just the weight changes.  Consistency counts! Go Strong Mamas!

1. ISO-LATERAL MACHINE

  • MUSCLE TARGETED: NONE
  • EXERCISE TYPE: Custom
  • EQUIPMENT TYPE: NONE
SETS:4 | TOTAL REPS: 49 REST BETWEEN SETS

SET 1:  REPS 15 WEIGHT  45.00 LBS.
SET 2: REPS 10 WEIGHT  70.00 LBS.
SET 3: 12 WEIGHT  55.00 LBS.
SET 4: 12 WEIGHT  55.00 LBS.

2 ONE-ARM DUMBBELL ROW

View Guide

  • MUSCLE TARGETED: Middle Back
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Dumbbell
One-Arm Dumbbell RowOne-Arm Dumbbell Row
 SETS:4 | TOTAL WEIGHT: 1,425 Lbs. | TOTAL REPS: 57

SET 1 : WEIGHT/REPS 25LBS. X 15REPS
SET 2 : WEIGHT/REPS 25LBS. X 15REPS
SET 3 : WEIGHT/REPS 25LBS. X 12REPS
SET 4 : WEIGHT/REPS 25LBS. X 15REPS

3 HYPEREXTENSIONS (BACK EXTENSIONS)

View Guide

  • MUSCLE TARGETED: Lower Back
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Other
Hyperextensions (Back Extensions)Hyperextensions (Back Extensions)
 SETS:3 | TOTAL REPS: 36

SET 1: REPS 12
SET 2: REPS 12
SET 3: REPS 12

4. PULLUPS

View Guide

  • MUSCLE TARGETED: Lats
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Body Only
PullupsPullups

SETS:3 | TOTAL REPS: 30

SET 1 : 10REPS
SET 2: 10REPS
SET 3: 10REPS

5 CLOSE-GRIP FRONT LAT PULLDOWN

View Guide

  • MUSCLE TARGETED: Lats
  • EXERCISE TYPE: Strength
  • EQUIPMENT TYPE: Cable
Close-Grip Front Lat PulldownClose-Grip Front Lat Pulldown
 SETS:4 | TOTAL WEIGHT: 4,140 Lbs. | TOTAL REPS: 54

SET 1: WEIGHT/REPS 65LBS. X 15REPS
SET 2: WEIGHT/REPS 75LBS. X 15REPS
SET 3: WEIGHT/REPS 85LBS. X 12REPS
SET 4: WEIGHT/REPS 85LBS. X 12REPS

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About Us

All our Boys

Karen Rodgers is a mother of twin boys, wife, and speech language pathologist for the Champlain Valley School District in Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

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