BACK AND ABDOMINALS WORKOUT
BACK WORKOUT
Jeff performs 3-5 sets of 10-12 repetitions per exercise.
1. Pull-ups.
A must for complete back development. Have training partner assist from
the waist if unable to perform on your own.
2. Seated Rows.
Use a V-grip handle or straight bar attached to a cable.
3. Iso-Lateral Pulldowns.
Done on a Hammer Strength machine, keep your back arched and chest out
as you pull the handles down to the top of your shoulders.
4. One Arm Dumbbell Rows.
Leaning forward with one arm supported on a bench, pull dumbbell from
the floor to the hip.
5. Pullovers.
Done on a Hammer Strength machine, a great finishing exercise.
Additional tips
*Your Back is the largest muscle
group of the upper body.
Multiple sets with high repetitions will help narrow the waistline by
giving you a
tapered look.
*Proper breathing is essential.
Exhale on the exertion, as you pull the weight towards your body, and
inhale as
you control each negative back to the starting position.
ABDOMINALS WORKOUT
Jeff does 3-4 sets of 25-30 repetitions per exercise.
1. Lying Reverse
Crunch.
With knees bent, raise your legs and focus on bringing the pelvis up
and in towards your rib cage, then lower slowly, stopping as your glutes
touch the board. This exercise emphasizes the lower abdominal and hip
flexor muscles.
2. Oblique Twists.
The oblique muscles run along each side of the waist and help to rotate
and bend the torso.
3. Leg Push-Aways.
Lie on your back on the floor holding your trainer's ankles, raise legs
straight up to top position, trainer pushes legs downward to the floor
as you resist them touching. This exercise emphasizes the lower abdominal
and hip flexor muscles.
4. 10# crunch.
Lie on your back on the floor with your feet on top of a bench. Holding
a 10# weight, extend arms up to knee level exhaling at the top position.
This exercise emphasizes the upper abdominal muscles.
5. Hanging Leg Raises.
Using hanging abdominal straps to support upper torso, raise your knees
as far as possible toward your shoulders, imagine rolling your abdominals
up like you would a carpet, hold and crunch ab muscles together for
full contraction, then lower your knees to abdominal level and repeat.
This exercise emphasizes the lower abdominal and hip flexor muscles.
Additional tips
*Quality is more important than
quantity.
You should visualize the rib cage being drawn down and in towards the
pelvis
when performing abdominal crunches.
*Having strong abdominal muscles
is one thing, but being able to see them is
another. Follow a low-fat, low-sugar eating plan and perform cardiovascular
exercise regularly to shed body fat levels.
