Gamer Workouts: Bring Sexy Back
by Antoinette Padilla on October 29, 2011 at 02:35 PM EST

Bring Sexy Back

One Arm Row

Start with one leg bent on the bench Let’s use the right leg. The other leg your left leg  is straight feet on the ground. Your right hand is  place on the bench arm is straight. Your palm is flat on the bench. The other hand will be in motion. Straight your arm out. Using full range of motion and extension. Pull the weight back up towards your chest. 4×12 Repititions. Muscles Worked Latissmus Dorsi, Bicep, Shoulders.

Pull Ups

Reach your whole body up to get the bar. Start with your arms extend straight pull your body up until your chin is over the bar. Release down slowly with control motion. 4×12 Repititions. Muscles worked Latissimus Dorsi, Biceps, Shoulders , Chest

The Breakdown:
Reps and Sets
4×15 Reps Each Exercise
Perform each exercise starting with One Arm Rows after that you go right in to Pull Ups. This is a Superset Rest 1 min after each set.
3 Times a Week Every Other Day
Exercises: One Arm Row and Pull Ups.
Muscles worked : Latissimus Dorsi, Biceps, Shoulders , Chest
Drink plenty of water through excerise routine.
Drink a protein shake right after the workout to recover.

 5-10min Cool Down: Stretching Light Jog. This will help bring the heart rate back down from an elevated state. Cooling down helps to relieve soreness and cramping.

Antoinette Padilla
Extreme Fitness & Nutrition Inc.
“Building Strong Bodies While Building Strong Minds”


Leave A Comment

  • BlackBible

    Loving the workout!

  • Nic Furlong

    will have to write these ones down

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