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ROUTINE 2. Back

Back training

Remember it was also already trained with the pullover (exercise 11)

Back stretching.

It’s the same as for routine 1.  Do it once only per 10 seconds.  

21th  Back, Row at one hand

This exercise is for the rear part of the back.  Stand up behind a chair, as shown in the picture, your back goes straight, the line that joins the shoulders should be parallel to the ground, place one foot ahead of the other, separated not for a big distance, vertically and horizontally speaking.  Support one hand on the chair and the other one that goes free has to coincide with the foot that goes behind.  It does not matter how straight you put your feet as always as your back is comfortable and that your back is always straight.  Hold the dumbbell, which in my case it is usually of 30 pounds (13.6 kg), do not hold it too ahead nor too behind and lift it up to approximately besides the lower part of your ribs, lift it up as much as you can, holding the final position per one or two seconds. 

Perform 5 sets of 6 to 15 reps each, per hand, do not rest in between sets since one arm is resting while the other one is working out. 
 


Back, row at one hand. Starting position. At home
Starting position

Back, row at one hand. Starting position. At home
Starting position

Back, row at one hand. Final position. At home
Final position

Back, row at one hand. Final position. At home
Final position


Back stretching.

(Repetition).  Just as in routine 1. Perform it just once, per 10 seconds.




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