2 Ultimate Back Workouts.

Workout 1

Wide Grip Lat Pull-Down: 3 sets x 8-12 reps
Underhand Cable Pull-Downs: 3 sets x 8 reps

       Bent Over 2 Dumbbell Row with Palms In: 3 sets x 12 reps
Barbell Shrug Behind the Back: 3 sets x 12 reps
Stiff Legged Barbell Deadlifts: 3 sets x 8 reps

Workout 2

Bent Over Barbell Row: 3 sets x 8 reps
V-Bar Pull-Down: 3 sets x 8 reps
One Arm Dumbbell Row: 3 sets x 8-12 reps
Wide Grip Lat Pull-Down: 3 sets x 8-12 reps
Barbell Shrug Behind the Back: 3 sets x 8-12 reps
Stiff Legged Good Mornings: 3 sets x 8 reps

4 Exercises For Shredded Abs (Advanced)

Hanging Leg Raise

Preparation

Hang from a chin-up bar with both arms extended at arms length using either a wide or medium grip.

Movement

Raise your legs until the torso makes a 90-degree angle with the legs, then return to starting position

Windshield Wiper

Preparation

Lie on your back with your arms outstretched in a cross position. 

Squeeze a light medicine ball between your feet.

Movement

Lift your legs and then rotate them left to centre and then to the right under control.

Barbell Roll Out

Preparation

Kneel on mat or floor. Grasp the barbell with overhand grip.

Position barbell near front of knees and lean over with arms extended downwards

supporting upper body

Movement

With arms straight, roll barbell as far out as possible.

Lower body gently to the floor extending arms forward. 

Raise body back up by flexing hips and pulling arms back to original position.

Return until hips are extended. Repeat. 

Exercise Ball Pull In 

Preparation

Place your lower shins on top of an exercise ball in push-up position with your hands shoulder width apart.

Movement

Pull you knees in towards your chest while keeping your back straight.

Straighten your legs by rolling the ball back to the starting position.

The Best 3 Day Workout Routine For Building Muscle.

Monday: Glutes, Hamstrings and Chest

Smith Machine Squats: (feet together) 4 sets x 15 reps
Stiff Leg Deadlift: 4 sets x 12 reps
Lying Leg Curl: 4 sets x 12 reps
Standing Calf Raises: 3 sets x 20 reps
Chest Press: 3 sets x 15 reps
Dumbbell Flyes: 3 sets x 15 reps

Tuesday: Off

Wednesday: Back, Shoulders, abs

T Bar Rows: 4 sets x 15 reps
Lateral Pulldowns: 4 sets x 15 reps
Seated Cable Rows: 4 sets x 15 reps
Dumbbell Press: 3 sets x 15 reps
Dumbbell Front Raises: 3 sets x 15 reps
Dumbbell Side Laterals: 3 sets x 15 reps
Crunches: 3 sets x failure

Thursday: Off

Friday: Quads and Arms

Barbell Squats: 4 sets x 12 - 15 reps
Leg Press: 4 sets x 12 - 15 reps
Leg Extensions: 4 sets x 15 reps
Bicep Curls: 4 sets x 15 reps
Tricep Kickbacks: 4 sets x 15 reps

 Rest periods. Lower body: 45 secs
Upper body: 30 secs

No Nonsense Back Circuit.

Build And Tone With 5 Kettlebell Moves.

Kettlebell Swing

Preparation

Hold a kettlebell with both hands between your legs and assume a quarter-squat stance.

Movement

Keeping your arms straight, forcefully extend your hips to swing the kettlebell forward and up, until it reaches about chin height.

Squeeze your glutes at the top of the movement. Lower and repeat.

Goblet Squat

Preparation

Grab the kettlebell and hold it at your chest. Tuck your elbows at your sides.

Keeping your chest up, take an exaggerated step out to the side.

Movement

Squat down with the kettlebell till the hamstrings are over the calves, keeping your back straight at all times.

Return to starting position. 

Clean

Preparation

Stand with your feet a bit more than hip width apart, place a kettlebell between your feet, 

Movement

As you bend down to lift the kettlebell with your right hand, push your hip backward. Now clean the kettlebell to your shoulder by extending your legs and hips. 

Return to the starting position.

Turkish Get-Up

Preparation

Lie down flat on the floor and hold the kettlebell with the left arm keeping it straight.

Movement

Bend the right leg from the knee and place out the right arm at 45-degree angle. 

Sit up slowly and push your hips up in the air, bring the right leg to a half kneeling position.

Stand up straight and look forward. Lie down again and repeat it by holding the kettlebell with the other hand.

Lunge Press

Preparation

Stand up straight while holding the kettlebell in front of the chest, Lunge forward with one leg while raising the kettlebell overhead. 

Movement

Return to standing while returning the kettlebell to the chest. 

4 Top Moves For Shredded Abs.

Preparation

Start in a sit-up position and straighten your legs out. 

Movement

Flex your abs and begin rolling up towards your legs until you are in a seated position, just high enough that your torso is upright at the top. 

Return to starting position repeat.

Swiss Ball Russian Twist

Preparation

Lie with your back on a swiss ball, feet flat on the floor with knees bent to 90 degrees and arms extended. 

Movement

Rotate your arms and torso to one side while the ball rolls across the back of your shoulders.

Medicine Ball V-Up

Preparation 

Lie face up with a medicine ball between your hands and your arms extended behind you.

Keep your arms and legs straight and then raise your feet an inch off the floor.

Movement

Raise you torso any legs up at the same time and touch the medicine ball to your feet.

Hold for a count. 

Lower down to starting position with arms and ball behind your head.

Cross Punch Sit-Up

Preparation 

Lie on your back with dumbbells in hands, knees bent and feet flat on the floor. 

Movement

Perform a standard Sit-up, making a cross-body punch with the dumbbell at the top of the movement. 

Slowly lower to the starting position.

Leg Circuit