Day 2: Upper Back

Yesterday's workout was no joke! My whole back is sore. It's a good sore though. It shows that I did some work. Today we focused on the upper back for me and upper back and chest for Cory. Here is what my workout looked like today:

5 minute warm-up on treadmill
     - I set the incline to 5.0 and the pace to 3.0

T-bar rows
     - 2 warm up sets followed by 3 sets of 8-10 reps

     - I hate t-bar rows about as much as I hate deadlifts, but they are awesome for upper back development.

      - If your gym does not have a machine like that, you can do the same movement with a dumbbell row

Push-ups

     - 3 sets of max reps

     - Until I build up my back I will do "girl" push-ups. Form is very important when it comes to this exercise. If you don't do it correctly you might as well not do them at all. Your starting position should always be with your hands at least shoulder width apart and your back straight.

     - Once you go down your back should NOT look like this

     - Notice how my back arches down? Your back needs to stay straight all the way down. It needs to look like this

  Pull downs

     - 3 sets of 8-10 reps

    - Form is also important with these. Make sure your back is stretched and open up your shoulder blades when you are at the beginning of the movement. Squeeze your shoulder blades together as you bring the bar straight down in front of your face.

Inverted Rows

     - 3 sets of max reps

     - These are difficult. They are a good challenge for the end of your workout. Every gym should have a machine like this. It is called a Smith Machine. Move the bar to the lower-middle of the rack. It is awkward at first, but you will get the hang of it. Grip the bar more than shoulder width apart and stretch your legs out in front of you. Your starting position should look like this

     - Slowly pull yourself up towards the bar. Do not jerk yourself up. Once you get to the top of the bar your position should look like this

Notes from Courtney: That's it for Day 2! This workout doesn't take quite as long as the lower back, but it is still intense. Like I said before, take it one step at a time. Never try to lift more weight than you think you can safely handle. Always start a low weight and work your way up it is too light. If you are pressed for time and don't think you can make it to the gym. Grab some hand weights and a mat. You can at least do the dumbbell row and the push ups at home. Don't forget your form! If you have any questions never hesitate to ask.