Today’s back workout

Today’s back workout is heavy set followed with a post exhaust. Last week I gave you examples of pre-exhaust workout to show how you can tire out your primary muscle so that when you go into the compound exercise it will feel the workout more and hit deeper into those muscle tissues. Today is post exhaustion where we begin with the compound movement and finish with isolation movement to thoroughly and completely workout the primary muscle.

Back Workout:

3×5 wide pull ups super set with 3×20 resistant pull down

3×5 neutral grip pull ups super set with 3×20 resistant pull down

3×5 overhand barbell row super set with 3×20 resistant pull down

Back workout for today

Lets do a pre exhaust workout for back to really work those back muscles, I did this one this week and I know you can too:

3×15 db pull overs super set with 3×5 wide pull ups

3×15 db pull overs super set with 3×5 neutral grip pull ups

3×15 db pull overs super set with 3×5 overhand barbell row

finish with abs!

If you ever get dizzy or feel weak during a workout….

If you every get dizzy or feel weak during a workout, immediately stop and sit down and rest and breathe until you feel good again. This can be dangerous because you could pass out and severely injure yourself. It’s best to always consult with your doctor if you start feeling dizzy during a workout or throughout the day.

Chest workout for you

Here’s a good pre-exhaust chest workout just for you!:

3×25 flat bench dumbbell chest flies super set with 3×5 flat bench press

3×25 incline bench dumbbell chest flies super set with 3×5 incline chest press

3x wide push ups till failure super set with 3×5 machine press

On the high reps use light weight, on the low reps use heavy weight

Post workout soreness solutions

For post workout soreness, there are a few things you can do to alleviate the soreness. That is get a massage and stretch it out, or work the area out lightly the next day in cardio form. If you are sore from leg workout, then next day jog 2-3 miles. If you are sore from back or chest workout then do rowing for 15 minutes or cardio boxing. Other than that I recommend taking a bath in Epson salt. And if that doesn’t work then going for the ibuprofen.