Summer may be over here in Australia, but there’s never a bad season in my mind to have an awesome looking back. It looks great in everything and accentuates your waist and butt when done correctly.

Below is an example workout video: The exercises are performed in the rep range of 1 warm up set then 80-90% effort for 10-12 reps and perform 3 sets of each exercise. Resting a minimum of 90 seconds between exercises.

1. Barbell Bent Over Row
2. Wide Grip Negative Chins ups (Jump up if you cant pull yourself up – focusing on lowering yourself slowly)
3. Seated Machine Row
4. Dumbbell Bicep Marathon – Perform 3 reps on the left, then 3 reps on the right, swap and do them again on the left. Keep going until you cannot perform 3 reps. NO STOPPING! 🙂 Then perform 2 reps on each arm, continue to swap and perform 2 reps until you can not longer perform 2 reps, then perform 1 rep on each arm, again keep going until you can no longer perform 1 rep… Enjoy the burn hehehehehe.

If you would like help with designing a program for your body shape or fat loss, please feel free to click this link to contact me to see if I can help you.