Weightlifting Transformation Journal
Workout 21: Back & Abs
1. Grab the pull-up bar with a grip that is slightly wider than shoulder-width apart and your palms facing away from your body.
2. Engage your back muscles and pull your body up towards the bar until your chin is over the bar.
3. Slowly lower yourself back down to the starting position, with your arms fully extended and your shoulders relaxed.
1. Start by placing a dumbbell on the floor on the right side of a workout bench. Position your left leg on the bench. Plant your right foot on the floor for stability.
2. Lean over the bench with your left hand placed on the bench for support. Pick up the dumbbell with your right hand, making sure to maintain a neutral spine and engage your core muscles.
3. Pull the dumbbell up towards your torso, keeping your elbow close to your body and squeezing your shoulder blades together. Pause at the top of the movement, then slowly lower the weight back down to the starting position.
4. Complete the desired number of repetitions on your right side, then switch to the other side so that your right hand and right leg are utilizing the bench and you’re lifting with your left hand.
1. Stand in front of a cable machine with a straight bar attachment at shoulder height. Grab the bar with an overhand grip and arms fully extended.
2. Keeping your arms straight, pull the bar down towards your thighs by contracting your lats and shoulder blades. Make sure to keep your core engaged and your back straight throughout the movement.
3. Slowly release the bar back to the starting position with control.
1. Sit at a lat pulldown machine and adjust the knee pad to fit comfortably against your thighs.
2. Grasp the wide bar attachment with your palms facing away from you and your hands slightly wider than shoulder-width apart.
3. Keeping your back straight, exhale and pull the bar down towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together at the bottom of the movement.
4. Hold the bottom position for a moment, then inhale and slowly release the bar back to the starting position.
1. Attach a rope handle to a high cable pulley machine and kneel down facing the machine, with the rope either behind your head at neck-level or at forehead-level.
2. Grasp the rope handle with both hands and bring it to shoulder-level.
3. Engage your core muscles and slowly crunch your torso forward, bringing your elbows towards your knees.
4. Hold the contraction for a few seconds, then slowly release and return to the starting position.
1. Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly, engaging your core.
2. Lift your feet off the ground, balancing on your sit bones.
3. Twist your torso to the right, bringing your hands or weight towards the right side of your body.
4. Return to the center and twist to the left side, bringing your hands or weight towards the left side of your body.
5. Continue alternating sides in a fluid and controlled motion, engaging your core throughout.
1. Lie on your back with your arms and legs spread out, forming a star shape.
2. Engage your core and simultaneously lift your right arm and left leg, bringing them towards each other and meeting over your midline.
3. Lower your right arm and left leg back to the starting position and repeat on the other side, lifting your left arm and right leg.
4. Continue alternating sides, maintaining control and stability throughout the movement.
1. Lie on your back with your knees bent and your hands lightly touching the sides of your head. Lift your feet off the ground and bring your knees towards your chest.
2. Straighten your left leg while simultaneously rotating your torso, bringing your left elbow towards your right knee. Keep your shoulder blades off the ground.
3. Return to the starting position and repeat on the other side, straightening your right leg while bringing your right elbow towards your left knee.
4. Continue alternating sides in a fluid and controlled motion.
5. Complete the desired number of reps or time, then release your head, neck, and shoulders back to the ground, and lower your legs back to the starting position.