Tough Mudder Sexy Back Program

Tough Mudder Sexy Back Program

What we mean is a sexy back, as in the back of your body! Not getting your sexy back, like reinvigorating your private life! Just to get things clear!!

Pyramid training is a method of strength training in which you start with a lighter weight for a higher number of repetitions and, for each set, you increase the weight and decrease the repetitions. You can also do the reverse and start heavy, dropping the weight and increasing the reps for each set.

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Ascending Pyramids

In this version, you increase the weight and decrease the reps for each set. Example:

Set 1 – 15 kg x 12 reps
Set 2 – 20 kg  x 10 reps
Set 3 – 25 kg  x 8 reps

For each set, choose a heavy enough that you can ONLY complete the desired number of reps.

Descending Pyramids

In this method, decrease the weight and increase the reps with each set. Example:

Set 1 – 25 kg  x 8 reps
Set 2 – 20 kg s x 10 reps
Set 3 – 15 kg  x 12 reps

Please preform a 5-10 mins cardio warm up on the bike, rower or stepper.

Exercise 1:

Wide Grip Pull down – For your Lats and biceps (the “pull” muscles in your back).

Bent over Row – for the spinal muscles in your back

A Typical Row – now think about adding variety to your hand positions, alternating hands in each row, or staggering them

Bicep curls

Push up + Row + Shoulder Press – for your abs and core (all of it!) with an added row for the larger back muscles.

Wide grip pull ups (can use the cables or TRX)

Squat + double arm row -for your deep core and larger back muscles, a different hand angle works the back differently

Bent over Fly’s – Just in case your back wasn’t tired enough yet

Please preform a 5-10 mins cardio cool down + stretches.

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You will be strong! Allow up to an hour for this program.