So you have this sexy back that all of your friends envy about? And since you know your assets, you purposefully flaunt it to gather everyone’s attention in your reunion two years ago..
Five years have passed and a couple of holidays have passed by as well.. Now, you’ll be having a grand reunion-again and your panicking because in as much as you would like to deny it, the mirror and weighing scale is already telling you the truth. You Gained Weight! And your sexy back? Is not so sexy anymore because of the fats that is bulging over your clothes. But don’t worry! We have a solution for that! This ultimate back workout for your shoulders and upper back will have you feeling sexy again, all over in no time! Well, in 3 weeks to be more specific. Ready? Here it goes:
1. Push and Touch- This exercise targets your chest, shoulders, and upper back.
a. Begin with arms by your sides with palms facing forward. b. Raise your arms up to shoulder length, with palms to the ceiling. Pause and feel the burn. c. In one fluid motion, raise your arms over your head, palms facing behind you, and tap the ends of the weights together. d. Slowly return your arms to shoulder level, pause, and lower to starting position. Don’t move any other part of your body for maximum gain. e. Do 3 sets of 6-8 reps.
2. Bent-over circular row- This exercise targets your biceps, chest, mid-back, and upper back.
a. Begin with knees slightly bent, keeping your abs engaged for support. b. Bend forward so your upper body is parallel to the floor. Keep hands extended toward the floor. c. Slowly circle your arms to the left, up and toward your chest, over to the right, and down. Repeat the circle to the right. d. Do 3 sets of 10-12 reps. 3. Crisscross reverse fly- This targets your upper back and shoulders. a. Begin with knees slightly bent. Lean your torso forward about 45-degrees. b. Cross your arms at the wrists in front of the knees. Slowly lift your arms to shoulder height and back down to starting position. Repeat with opposite hands crossed. c. Do 3 sets of 10-12 reps. 4. Elbow Kiss- Finally, This exercise targets your shoulders and chest. a. Raise arms at your sides to shoulder height, palms faced up. b. Bend elbows to a 90 degree angle and pull arms together in front of your chest until your elbows “kiss” and forearms touch. Do not raise your shoulders in the process. c. Slowly return to starting position by reversing the steps. d. Do 3 sets of 10-12 reps. NOTE: The routine is only 12 minutes and is most beneficial done 3 times a week for 3 weeks. Source: theheartysoul.com