Friday, September 12, 2014

Like I said earlier, I've had some knee issues for the past (almost) two months so I have been taking it lightly on my legs. And it's KILLING me that I can't work them as hard as I want to. But, I paired some deadlifts variations with my back workout today to give my glutes a little boost! All of these can be done with dumbbells at home, too!! 

Here I am demonstrating "rack pulls". These were intimidating to me at first, because I was under the impression that I had to be at a rack to do them. Well, good news, you don't! :) this is a back exercise, so keep in mind when doing them that you should feel it in your lower back, not your butt! Keep your back and arms straight and practice with light weights at first so that you can get the technique right. ALWAYS do your research on new exercises. This is why I try to provide videos for you that I used when I started out :)

Back & Legs:
1. Deadlifts (50 lbs) 4 x 12

2. Rack pulls (50 lbs) 4 x 12

3. Straight legged deadift (50 lbs) 3 x 12

4. Good mornings (40 lbs) 4 x 12

5. Standing bent over rows (40 lbs) 3 x 10
{if doing at home, you can still do these with dumbbells!} 

6. Wide grip lat pull downs (heavier each set) 3 x 12, 10, 8
{unfortunately you can't do these without the machine, put you can do wide set push ups as an alternative!}

7. Calf raises (40 lb BB) 3 x 15

8. 20 minutes incline walking (12.5 incline @ speed 3} 

Videos for your convenience:

Good Mornings:

Standing bent over rows w/ barbell:

Standing bent over rows w/ dumbbells:

Hope you find this useful!

& this is Cricket helping me write this blog <3 


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