It’s 9:48pm and I finally get to sit down and write!
I’ve been on the go since 8 am this morning. Today was an epic day of doing Back, (including shoulders, traps and biceps). On top of that cheer conditioning at TNT All Stars’ Bomb Shelter! Essentially, I had 2 workouts today! I felt like I’ve worked hard today, so much so that I had to change my clothes between gym and cheer! See below for my Back workout today!
Duration: 50 mins
Resistance: 8-12 reps (I varied the weights, I went heavy for a couple of exercises whilst sticking with the medium for the others)
Pull up shrugs
(Assisted) Pull ups
Cable pull aparts
Weight plate front raises
Bent-over barbell row (heavy)
Upright barbell row (medium)
Dumbbell shoulder press from bicep curl position
Cable row (medium)
Single-arm Dumbbell row (heavy)
Abs 100 (20 of each)– this is Mike’s ab circuit, try it, it’s awesome!
Straight leg sit up
Opposite Knee to elbow crunch
Reverse crunch- I prefer extending my arms by my ears
Now, please excuse me whilst I crash on my bed! 🙂
I am a health and fitness enthusiast. I am NOT a doctor, health or fitness professional. Please seek advice from your doctor/health/fitness professional before engaging in any physical exercise such as this workout.