Friday, April 22, 2011

Baby Got Back!


Many of us spend a great deal of time hunched over our computer keyboards or the steering wheels of our cars, or slumped in the living room couch watching our favorite tv show. No wonder our posture is so poor; it’s hard to hold your head up high without the proper strengthening of all your back muscles. Aside from improving your posture, training back muscles may prevent chronic neck, shoulder and low-back pain.
To help strengthen your muscles, improve your posture and build a sexy back, follow the following plan twice a week. In no time, you’ll be holding your head high, walking straighter, and showing off some sexy muscles!

                             (Weeks 1 & 2)                (Weeks 3 & 4)
Exercise                     Sets    Reps               Sets   Reps
Lat Pulldown            3       8-12             4       8-12
Back Extension         3       8-12             4       8-12
Assisted Pullup         3         8                4         8
Lat Pulldown
 (w/narrow grip)       3       8-12             4       8-12
Dumbbell Row            3       8-12             4       8-12

Remember to eat a postwork snack after weight training. Aim for 20 grams of protein with 20 grams of carbs. Try a glass of chocolate milk or a yogurt and berry smoothie.

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