YearLong Workout Plan
1A Seated Row To Neck
Attach a rope handle to the low pulley of a cable station and sit in front
of it with your knees slightly bent and your torso perpendicular to the
floor [1]. Row the cable to your neck, so that your upper arms are parallel
to the floor [2]. Reverse the motion to return to the starting position.
That’s one rep.
1A Seated Row To Neck
Reps: 20, Tempo: 321, Rest: 60 sec.
1B Partial Contraction Lunge
Reps: 15 (Each Leg), Tempo: 321, Rest: 60 sec.
2A Swiss-Ball Leg Curl
Reps: 15, Tempo: 321, Rest: 60 Sec.
2B Dumbbell Pullover
Reps: 15, Tempo: 321, Rest: 60 sec
3 Prone Cobra
Reps: Hold for up to 90 sec., Rest: 60 sec.
