In my almost two years in this fitness journey I have come to know my body more, its weakness and its strength. While it is very rewarding to see progress and how each body parts have developed muscles and get toned, seeing some parts of your body slowly (like seriously slowly catching up with the rest) can be very frustrating at the same time. In my case, it’s my back part! I don’t know, perhaps it’s just how it goes, the front part pretty much responded to the workout and diet then all the excess fats seemed to have camped out at my back and found it very comfortable to stay in. lol! Not for long buddies!
So this year, coach and I will be devoting a lot of effort on my back part because most of my fats seems to be loving it there as mentioned! hahaha! I know it’s not gonna be an easy journey but I have more patience to combat them stubborn back flabs! :D.
Anyway, I’m sharing with you ladies some of the routines I did to work on my chest and back on one of my sessions. My coach wasn’t around this time so I had to do my own set of routines for the day.
Chest and Back Routines:
cardio (treadmill) – 15 minutes
T-Bar Row (wide grip) – 20 x 4 (30lbs weight)
Lat Pulldown (rear/front) – 15 x 4 (30-40 lbs)
One-arm bent over Dumbbell row (not in video) – 15×4 (20 lbs)
Pec Fly – 20 x 4 (4 stones)
Push ups – 20 x 3
Hanging leg raise – 20 x 4
Weighted Roman Chair Crunches (22lbs plate) – 20 x 4
Go on your own pace, your own comfortable weights. Learn to listen to your body. This is not a competition so be yourself and just enjoy the workout! :). Anything you wanna share? Please leave it on the comment box! Fighting!