Workout Routine Day 3 – Wednesdays: Back, Calves and Abs

Workout Routine Day 3 – Wednesdays: Back, Calves and Abs

I follow this to hit my back and abs. This takes me approximately 1 hour 20/25 mins to complete including the cardio section at the end.

Note: This is a really intense workout for the back.

Workout Routines: Day 1 | Day 2 | Day 4 | Day 5| Day 6

At the Gym

Lat pulldown: 4 sets of 8-12 reps

Dumbbell Bent-Over Raise: 4 sets of 8-12 reps

T Bar Row: 4 sets of 8-10/12 reps

Hanging Traps: 4 sets of 8-12 reps

Seated Low Row: 4 sets of 8-12 reps

Face Pull: 4 sets of 8-12 reps

Ab Crunch Machine: Target the obliques – 4 sets of 12-15 reps per side
Seated Calf Raises: 4 sets of 15-20 reps (the key is to hit the reps more so than weight)

Close Grip Pulldowns: 4 set – 8-12 reps

Row/Rear Delt Machine: 4 sets of 8-12 reps

Lower Abs: 4 sets – aim for 15 to 20 reps but in the beginning, you might tap out at 6 by the end of the 4th set – also I keep my legs crossed to really get good flex and ab workout)

Back Extension: 4 sets of 6 – 12 reps

Pull-ups: 4 sets to failure with 1 min rest in between sets

Finish off with 20 mins of cardio in the fat burn zone

At Home 

Abs: In the evening a quick 7 mins section

Workout Routines: Day 1 | Day 2 | Day 4 | Day 5| Day 6

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