Back Workout

Wide Grip Pull Ups (4 sets of 12)*

Narrow Grip Pull Ups (4 sets of 12)*

Straight Bar Dead Lift (4 sets, 12,10,8,8 reps) HEAVY

Wide Grip Pull downs (3 sets of 15)

Wide Grip Rows (3 sets of 15)

Narrow Grip Rows (3 sets of 15)

Cool Down on treadmill 5-10 minutes (high elevation, low speed)

* means that is you are unable to finish the set, your partner can help by spotting. You should always finish, even if you need help.

Work With a Partner

Working out alone can be dificult, the only  motivation you have is yourself. Working with a friend or trainer alows you to have someone who can motivate you and you can compare yourself to them. Also, having a partner is an easy way to always have a spotter to avoid injury. In the end, having someone to workout with you can only help.

Target Muscles



Some people only like to target their favorite muscle groups that make them look good, such as biseps triceps and arms. This will at first make you look good, but after a while you will have a huge upper body supported by a wimpy lower body, this does not look good. So don't focus on one muscle group, workout each part of your body evenly.

Ab Crammer of the Week

Core exercises of the week:
Regular Forearm Bridge (45 Seconds)
Right Forearm Bridge (45 Seconds)
Left Forearm Bridge (45 Seconds)
Crunches (100 Reps)
Leg Lifts (25 Reps)
Repeat this process three times A day five times a week.

Greg Plitt

Get started

Pushing yourself to begin working out, whether it is your first time or you are returning, can be very difficult. Most people take the easy road and try celebrity diets and weight loss programs. But the best way to get where you want to be is to excercise.