Aubrie's Back and Abs Workout July 27

July 27, 2017

See today's insta story for video examples!


Warm up on rower: entire song of Calvin Harris' "Feels" get pumped!!

(Stretch of course too)




Superset 5x10:

Single arm seated cable rows (10 each arm)

Wide grip standing lat pull down (don't use arms! Focus on LATS!)


Superset 4x10:

Narrow grip standing lat pull down

Seated cable rows  (SQUEEZE!)


Superset 3x10 (heavy):

Seated lat pull down

Bent over row with ez bar (underhand, bring to belly button)

Rope behind head pull downs


Superset 3x12 on smith machine:

Bent over wide grip overhand row 

Bent over narrow grip underhand row


5 rounds as fast as possible:

5 power cleans from ground (95#)

10 frogger abs or v-sits (10# ball, see insta story for video example)


Superset 3x15:

Seated lat pull down machine light

Leg raises on parallel bars  



3x15 ab machine 

2x50 Russian twists  (speed!)

2x75 ankle grabbers (speed!)


What Should My Macros Be? Find Out Here!


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