Good morning and Happy Labor Day! I hope you all had a fabulous weekend!
Danny and I did an awesome back workout at the gym on Saturday. We did compound sets which I love because they keep your heart rate up and since you’re doing exercises back-to-back, you finish your workout faster. Also, you work the same muscle in different ways.
*Both supersets and compound sets involve doing at least two exercises back to back, but a superset works two opposing muscle groups (ie. back and chest) while compounds sets target only one area of the body (in our case, back).
First, we warmed up with 1000 meters on the rowing machine.
Back Compound Sets Workout
Perform the two exercises back-to-back, resting 1-2 minutes in between each compound set. Repeat each compound set for desired amount of reps and sets. Danny and I did between 10-12 reps and did each compound set for three sets.
- wide grip lat pull downs x 10
- cable face pulls x10
- good mornings x12
- bent over barbell rows (close grip, underhand grip) x10
- single leg deadlifts x10 each side
- one arm dumbbell row x10 each side
- half kneeling one arm cable row x10 each side
- Superman Row x10 (click for video on how to perform)
Here are some pictures of the exercises Danny and I did:
Wide Grip Lat Pulls Downs
Cable Face Pulls
Bent Over Rows
Half Kneeling One Arm Cable Rows
We finished up our workout with some stretching and foam rolling.
On Sunday, my family came over for a make-your-own salad night. And pretzel rolls from Costco because they are delicious.
Be sure to check out my Instagram for pictures and stories from this weekend!
Have a great day!
- What did you do this weekend?
- Favorite back exercise?