Tag Archives: sexy back

Bringin’ Sexy BACK!

Hilary Swank is def a fit chic – I’m sure she pumps iron for this sexy back!

  • Workout: Sexy sculpted back workout by Brit
  • Calories burned: about 200
  • The facts: Strengthening your back enhances your posture which makes you look taller and leaner – YAY!  However, when working your back, it’s critical to work the opposing muscles which are your pecs (chest).  Therefore, I’ve included some push ups to work your chest.  Most importantly, if you want results you must PUSH yourself and PUMP UP the weight during  this workout – YOU WILL NOT GET BULKY!  You need to choose a weight heavy enough that you can only get through 8-12 reps.  If you can easily do more than 12 reps, you are not lifting enough weight and your muscles are not getting enough resistance to actually change shape!
  • Instructions:
    • Use medium to heavy hand weights to complete this workout (5-15 pounds for the ladies, 10-30 pounds for the fellas)
    • Complete 3 cycles of each super set alternating between the 2 exercises in each set.  For example, in Super Set 2, go back and forth completing the low row and bent over fly 3 times each, then move on super set 3
    • Do this workout 2-3 times per week for 4 weeks along with your moderate/high intensity cardio workouts at least 2-3 times per week
    • Click on the workout below to make it bigger, also feel free to print and save 😉

     



In case you’re unfamiliar with some of the exercises in this workout, here are some pics to guide you 😉

Deadlift aka "Good Morning"

Dead lift aka “Good Morning”

Bear Walk

Low Row

Bent over rear delt fly

Shoulder press