KNOWLEDGE

500-Calorie Workout Plan: Back Workout

January 9, 2015

Burn up to 500 calories and work out your upper and lower back with these moves.

PULL-UP AND BENT-ARM HANG
As many as possible, up to 3 sets of 10 to 12 reps

Beginner: Have someone lift you so that your chin is level with the pull-up bar. Grip the bar with your hands shoulder-width apart, palms facing away from you, elbows bent. Hold yourself in this position for as long as possible, keeping your chin level with the bar.

Advanced: Hang on the pull-up bar with your hands shoulder-width apart, palms facing away from you, elbows straight but not locked. Slowly pull yourself up until your chin passes the bar, then lower to starting position.

LAT PULLDOWN MACHINE

4 sets of 6 to 10 reps

You may sit or stand for this one. Grip the bar with your hands slightly wider than shoulder-width apart, arms straight up and palms facing forward. Pull the bar down to your chest, elbows out. Return slowly to starting position, arms straight.

BENT DUMBBELL ROW
4 sets of 12 reps

Grab a dumbbell in one hand, and put the opposite knee and hand on a bench. The torso should be parallel to the ground. Start with your arm straight by your side, and pull the dumbbell up to the side of your chest (near the armpit), keeping your arm close to your body. Lower the weight back to starting position.

LOWER-BACK EXTENSION MACHINE
3 sets of 10 to 12 reps

Adjust the seat so that the axis is in line with your hips. Start the exercise by slowly pushing back until your spine is naturally erect. Maintain tension as you return to starting position.

CARDIO: 30 minutes on a stair machine

CAUTION: Always consult your physician before beginning any new exercise program. Seek further advice from our experts if you are unsure with any exercise to prevent any injury.

*500-calorie workouts based on 150-pound man. Calorie output varies depending on person’s size and weight, level of fitness, speed on fitness machines and weight of dumbbells used in weight-lifting exercises.

First published at www.goldsgym.com. Translated and edited by Gold's Gym Indonesia.