so here's my new routine, it's great
Every day: back exercise, seated, chin down, arms straight down thumbs pointing out, draw shoulder blades together tense back muscles hold for up to 60 secs 6 times a day
Day 1:
10 mins Cardio (rower/bike/cross trainer/treadmill/stepper/stair master)
Super sets of Knuckle push ups 3x max & Cable seated chest fly 3x10 on 10kg
10 mins Cardio
Super sets of Dumbell shoulder press 2x10 (at the moment) and Dumbell side front vaise 2x10
10 mins Cardio
Super sets of Dumbell Swiss ball Hammer grip tricep press 2x10 with 5kg and Tricep 21's ( 7 top half, 7 bottom half, 7 full range) on 11.25 x2
Oblique exercise- rolling legs from side to side pulling them up with abs. 2x10
Day 2:
10 mins Cardio
Super sets, step up on box 4 with reverse lunge (killer, thighs still in pain) 3x10 each side with sumo squats with hip extensions 3x10 each side
10 mins Cardio
Super sets of Straight arm pushdowns 2x10 on 11.25 with standing row 2x10 on 19.75
10 mins Cardio
Super sets of Bicep 21's (7 full range, 7 bottom half, 7 top half) x2 on 8.75 with dumbell hammer curls 2x10 each side with 5kgs
Hover 20 seconds x 3
I'm doing it 6 days a week and I feel great, I can see the changes in my body already
