Gym Rat Report: Beautiful Back and Strong Shoulders

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January's Gym Rat Report is all about your back and shoulders.

1. Power Squat with Medicine Ball (8 lbs, 1 set, 60 sec/set): Hold out a medicine ball straight out with arms extended. With legs shoulder width apart, drop into a squatting position and hold for 60 seconds.
2. Up/Down Plank (1 set, 15 reps/set): Start in a standard plank position with arms extended and shoulder width apart and toes planted. Drop down to our forearms, one arm at a time, and then return to arms extended. Repeat.
3. Punch Plank (1 set, 60 seconds): Set yourself in the standard plank position with arms extended and shoulder width apart and toes planted. Extend one arm out in front of you like a punch
4. Seated Cable Row (3 sets, 15 reps/set, 15 lbs): Using a seated bench cable machine (or a medicine ball if only a standard cable machine is available). Set to 15 lbs. Starting with your arm extended, pull the cable towards your chest until your elbow is at 90 degrees. Hold for 2 seconds and return to extended position. Repeat 3 sets on each arm.
5. Assisted Pull Up (3 sets, 15 reps/set, 72 lbs): Use the assisted pull up machine if available. If not reduce to one set. Starting with arms extended, pull up till chin is above the bar. Return to resting position and repeat.
6. Jackknife (1 set, 40 reps/set): Laying down on a mat, raise both arms and legs simultaneously towards one another. Hold for 2 seconds and return to resting position. Repeat.
7. Bicycles (1 set, 60 sec/set): Lay on your back and bring your knees to a 90 degree position. With your hands behind your head, bring your left elbow and right knee towards each other then rotate to your right elbow and left knee. This is one rep. Repeat.
8. Cable Press (3 sets, 15 reps/set, 10 lbs): Using a traditional cable machine, Stand with one foot in front of the other and knees bent. Hold the cable at shoulder height with arm bent. Push to extend arm outwards. Hold and bring back to rest. Repeat on both sides for one complete set.
9. Dumbbell Lateral (3 sets, 15 reps/set, 8 lbs): Hold an 8 lb. dumbbell in each arm. With feet shoulder width apart, and arms extended at your sides, lift both arms to a T position and return to rest.  Repeat.
10. Bunny Hops (1 set, 60 sec/set): Standing with feet together, hop to your left about 1-2 feet and ten back to your right. Continuously repeat.
11. Double Crunch (1 set, 40 reps/set): Laying on your back, bring your knees and upper body towards each other. Return to rest and repeat.
12. Full Body Stretch: Stretch out for 10 minutes, especially your back and shoulders.