Free Workout Plan

On this page you’ll find a sample of one the workouts I personally do. I explain the exercise and then show a video of me performing it. This particular workout focused on the muscles in my back. If you sign up for a free personal training session I will design customized workout plans like this that will fit into your goals and lifestyle.

Exercise #1

Assisted Pullups

Assisted pullups are a great way to start training your lats, especially if you don’t yet have the upper body strength to do traditional pullups.

To start, choose a weight that makes it easy to do 8-12 reps then slowly decrease the counterweight to give more resistance every week.

Primary Muscle GroupLatissimus Dorsi (Lats)

Exercise #2

Seated Rows

Your traps are a very important muscle group that is used to control your shoulders and neck. Seated rows are a great way to start training this muscle group since it is easy to adjust the weight.

To start, choose a weight that makes it easy to do 8-12 reps then slowly increase the counterweight to give more resistance every week.

Primary Muscle GroupMiddle Trapezius (Traps)

Exercise #3

Straight Arm Pulldowns

Straight arm pulldowns are a great way to target your upper lats. remember. Keep your arm straight (it’s in the name!)

If you don’t, you’ll end up using your tricep muscles instead of your lats.

To start, choose a weight that makes it easy to do 8-12 reps then slowly increase the counterweight to give more resistance every week.

Primary Muscle GroupLatissimus Dorsi (Lats)

Exercise #4

Wide Grip Lat Pulldown

The wide grip lat pulldown is another great way to target your lower lats. The wider you make your grip the more your lats will be activated and the less your arms will be.

To start, choose a weight that makes it easy to do 8-12 reps then slowly increase the counterweight to give more resistance every week.

Primary Muscle GroupLatissimus Dorsi (Lats)

Exercise #5

Conventional Deadlift

The conventional deadlift is a BEST of an exercise. It targets a very large number of muscle groups and its a great way to finish off your workout.

To start, choose a weight that makes it easy to do 8 reps then slowly increase the weight to give more resistance every week.

KEEP YOUR BACK STRAIGHT

Primary Muscle Group: Gluteus Maximus (Gluts)

Primary Muscle GroupLatissimus Dorsi (Lats)

Primary Muscle Group: Trapezius (Traps)