Workout Wednesday: Back Day

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Building a stronger back, and getting rid of “love handles” hasn’t been the easiest process for me, but over the past few years, I’ve had time to build an exercise routine that I believe does work & has helped me to build a stronger back!

**(Click on each workout for correct technique) **


Warm Up

(10 mins)

Walk uphill at 5% incline (5 mins)

Run at 5.3-6.0 mph (5 mins)

First Set

Seated Cable Row 12x (30-60 lbs)

Plank Hip Twist 20x (10 each side)

Wide Grip Pull Down 12x  (40 lbs

One Arm Dumbbell Row 10x each side (15 lbs)


Second Set

Back Extensions (no weight)- 15x

Side Back Extension – 12 each side

Bicep curl 20x

Spiderman leg crunch 20x (10x each side)


Third Set

Assisted Pull ups 8-10x or as many as you can do

Squat jumps 15 x



Run for 20 minutes at 5.3 – 6.3 mph



I will say this every time, go at your own pace, choose weights that are right for you! I am not a registered fitness trainer. These are just the work out that I do, that work for me. Everyone is different. I am sharing these workouts with you guys because the number one question I get the most emails about is, “What are your exact workouts?”, “What exactly do you do at the gym?”. So that is why I am sharing!

Have a great day!



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