Gym Rat Report: Beautiful Back

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Gym Rat Report is back with a beautiful back workout. I love my back and have been able to take an inch off it in the last few weeks. Here is your back focused mantra:

Beautiful Back Workout
1. Yoga Pushup (4 sets, 20 reps/set): Stand with feet hip width apart. Place hands on floor shoulder width apart. Your body should be in a jackknife position. Walk your hands out until you are in a plank position. Perform one pushup. Walk hands back in towards feet. Repeat.
2. Hyper Extension (4 sets, 20 reps/set, 20 lbs): Stand with feet hip width apart and bend at waist. With a flat back, hold a 20 lb. bar across your shoulders. Move to standing position. Repeat. You can also do this without the weight.
3. Plank (4 sets, 60 sec/set): Arms shoulder width apart, place hands on the ground and flatten your back til your body is in straight position (like the top of a pushup). Hold for 60 seconds. Repeat.
4. Dumbbell Row (4 sets, 20 reps/set, 20 lbs): Using a bench or box, Place one hand on the box with both feet behind you in a modified plank position. Engage your core by raising on your toes. With your free arm, holding a 20 lb. dumbbell, pull from a straight arm to a 90 degree bend. Repeat.
5. Dumbbell Deadlift (4 sets, 60 sec/set, 20 lbs): With a 20 lb dumbbell in each hand, stand with feet hip width apart. Keeping your arms straight, bend at the waist keeping your back straight until you are in a 90 degree position. Return to standing. Repeat.
6. Reverse Crunch (4 sets, 40 reps/set): Laying on your back on a bench, bring knees to a table top position. Holding the bench to keep yourself steady, thrust legs out to a straight position. Return to table top and repeat.
7. Pull Ups (4 sets, 20 reps/set, 90 lbs): Using the assisted pull up machine, add 90 lbs. If you do not have this available, go the old fashioned way. With arms slightly wider than shoulder width, pull up til eye level with the bar and repeat.
8. Cable Row (4 sets, 15 reps/set, 17 lbs): Use the cable machine for this exercise. Moving cable bars to 90 degree position, add weight. With feet shoulder width apart and with one foot slightly in front of the other, Pull cable til arm moves to 90 degree position. Return and repeat.
9. Cable Pull Down (4 sets, 15 reps/set, 17 lbs): Moving cable bars to 180 degree position. Sit on balance bar or kneel on padded mat. Pull downward til in arm is in a 90 degree position. Return and repeat.
11. Climbers (4 sets, 60 reps/set): Using a bench, place forearms on bench and stand in a plank position. Bring one knee towards the bench, return to plank and repeat with other leg. Continually repeat on opposite legs for 60 seconds.
12. Dumbbell Pull Over (4 sets, 15 reps/set, 20 lbs): Laying on a bench, hold a 20 lb dumbbell with both hands. Lift over your head and lower to a 180 degree position behind your head. Lift back to 90 degrees above head and repeat.
13. Full Body Stretch (4 sets, 20 reps/set). Stretch it out, you deserve it. Stretch your hamstrings, quads, hip flexors, shoulders, and back.