Weightlifting Transformation Journal
Workout 61: 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. Load an appropriate weight onto the end of the T-bar.
2. Stand over the bar so that it’s in between your legs and your chest is resting on the pad (if your machine has one). Keep your back flat and make sure you have a firm grip on the bar or V-grip handle.
3. Lift to remove the bar from rest. Keep your chest up, hips back, and feet wider than shoulder-width apart.
4. After you reach maximum contraction, slowly allow the weight of the bar to lower down until your arms are almost straight before repeating the movement for the desired number of repetitions.
1. Sit at a lat pulldown machine and adjust the knee pad to fi t 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 close grip handle to a cable machine and adjust the weight to your desired resistance level.
2. Sit facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
3. Grasp the handle with both hands, palms facing towards each other, and extend your arms straight out in front of you.
4. Keeping your back straight, pull the handle towards your chest, squeezing your shoulder blades together at the top of the movement.
5. Hold the top position for a moment, then slowly lower the handle 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. Lie on your back with your legs extended and your arms by your sides.
2. Keeping your lower back pressed into the floor, engage your core and lift both legs towards the ceiling, using your abdominal muscles.
3. Slowly lower your legs back down towards the floor, maintaining control and avoiding any arching in your lower back.
4. Repeat the movement for the desired number of repetitions.
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. Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head-to-toe. Lower yourself down to your forearms.
2. Engage your core, glutes, and leg muscles to hold the position, ensuring your hips are neither too high nor too low.
3. Keep your neck aligned with your spine and your gaze towards the floor.
4. Hold the plank for the desired duration, maintaining proper form and breathing rhythm.