Sheri’s Workouts – Combo Supersets BACK

Posted on January 16, 2010 by

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THIS IS A CHALLENGING WORKOUT.

A reminder that these sets are for intermediate to advanced exercisers with weight room experience –  it’s assumed you know the basics.  Talk to your coach, get a good book on weight training or hire a trainer if any of this doesn’t make sense to you, okay? This is serious stuff, weight training, and you don’t want to get hurt.

You’ll be training your back in this workout, and further training your core and lower body with the Round the
World Lunges (do NOT add weight – we want the energy for the back, which has big muscles).  It’s okay if your legs are sore from a prior leg workout – this will get the blood moving around and recover them quicker.  Expect to get tired…the Round the World lunges are quite ‘special’, and will work muscles you didn’t know you needed…

BACK DAY

Four sets of every set of exercises.  First set is 15-20 reps, second is 15-12 reps, following sets are 10-12 reps.  Remember, that means a weight heavy enough that you can’t possibly do MORE than the recommended rep count, okay?

SET ONE:

DUMBELL BENT ROWS: support your self with one hand and one knee on the bench; watch your back alignment.

ROUND THE WORLD LUNGES:  Imagine a compass, and use the directions N (north), NE (northeast), E (east), SE (southeast), S (south), SW (southwest), W (west), NW (northwest) and finally back to N. Standing in neutral stance, come forward with your right leg into a front lunge (N), and back to nuetral .  Then lunge with the same leg NE (45 degrees) to the front, and back to neutral.  Then lunge into a side lunge (E) with the right leg,  so that the left leg is extended and the right thigh comes parallel to the floor, and back to neutral.  Next lunge is SE, again lunging so that the right thigh comes parallel to the floor, and back to neutral.  Finally a reverse lunge (S or South) and back to neutral.  Now switch legs.  The left leg comes back into a reverse lunge (S), back to neutral.  Left leg lunges SW, thigh coming parallel to the floor, back to neutral.  And so on, as with the right leg, completing lunges for W, NW, and completing the round with left leg lunging N.  NO, YOU ARE NOT DONE. Now work your way back around, starting with the LEFT leg – lunging N, NW, W, SW, S and switching to right: S, SE, E, NE, N.

Do that whole sequence, all the way around, 5 times. 5 FULL times.

SET TWO:

LAT PULLDOWNS: basic pulldowns on the machine, to the front.  If you want to make this more advanced, substitute PULL UPS and do as many as you can for all 4 sets.  Even if it’s just 3 or 4.

ROUND THE WORLD LUNGES: another 5 rounds.  I hope you’re not short-cutting these.  Really.

SET THREE:

CABLE LOW ROWS: seated cable machine, basic low rows.

ROUND THE WORLD LUNGES: another 5 rounds.  Are you wondering if this is leg day?  Nope.

NOW, THESE 3 SETS WILL DO IT.  IF YOU’RE FEELING EXTRA PERKY, OR DRANK TOO MUCH COFFEE, OR NEED TO SHOW OFF – THEN COMPLETE WITH A FOURTH SET:

ROMANIAN DEADLIFTS (also called straight legged deadlifts):  with a barbell.  Doesn’t need to be overly heavy.  This is going to put some work into your low back, and also finish taxing those glutes and hamstrings.   Keep the barbell sliding up and down right along your legs, not coming below your mid-shins.  If you don’t know what I’m talking about, then do NOT do this exercise.  You probably won’t feel up to 4 sets.  I’d do two if you do two more sets of round-the-worlds.  You’ll love how it targets your glutes; that combo there.