Spring Rob's Terrific 20 - Day #14 - Thurs, February 25th

Rob's Terrific 20 

Day #14 Thursday, February 25th

Workout focus BACK

• Assisted Pull Ups 5x maximum reps (do as many reps as you can)
• Bent Over Row 3x10
• Bike x 20 minutes
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.

*Information is from workoutlabs.com

Pull Ups (be sure to ask Rob about how to use the assisted pull up bands)

1. Standing under a pull up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
2. Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
3. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
4. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
5. Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
6. Repeat.

Note: By using a wide grip, your lats (Latimus dorsi) are doing most of the lift, rather than your biceps.  It doesn’t matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight.  You can use a partner or “spotter” to lift your legs slightly if you are a beginner or if you need help completing the last few repetitions of your set.  As your strength increases, you can add weight by using a weight belt.

Bent Over Row

1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.