Intermediate Level 1 Back/Traps/Abs

FITNESS COACHING

I-1

Intermediate Level 1 – Back/Traps/abs

Back

Week 1 Back
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

Deadlifts (video coming soon)

Machine / Exercise 2

Dumbbell rows (video coming soon)

Machine / Exercise 3

#25 MedX Avenger angle 1 (see video)

Machine / Exercise 4

MedX Avenger angle 6 (see video

**stretching for back (video coming soon)**

Week 2 Back
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#28 Hammer iso-lateral wide pulldown (see video)

Machine / Exercise 2

#27 Hammer underhand grip pulldown (see video)

Machine / Exercise 3

#34 Low row cable station underhand grip MAG attachment (video coming soon)

Machine / Exercise 4

Deadlifts (video coming soon)

**stretching for back (video coming soon)**

Week 3 Back
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#25 MedX Avenger using angle 2 (see video)

Machine / Exercise 2

#23 Hammer DY row underhand grip (see video)

Machine / Exercise 3

#24 Hammer high overhand row (see video)

Machine / Exercise 4

Deadlifts (video coming soon)

**stretching for back (video coming soon)**

Week 4 Back
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

Deadlifts (video coming soon)

Machine / Exercise 2

#33 Pull down station -Wide grip MAG attachment (video coming soon)

Machine / Exercise 3

Underhand grip bent over barbell rows (video coming soon)

Machine / Exercise 4

#31 Hammer pullover machine (see video)

**stretching for back (video coming soon)**

Traps

Week 1 Traps
**A Trap is a pretty small muscle, so on the Intermediate level 1 program we will only do 2-3 exercises. **

**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#26 Hammer shrug seated (see video)

Machine / Exercise 2

Farmer carry peace shrugs (see video)

**Traps are muscles that you have stretched during the workout as demonstrated in the videos. **

Week 2 Traps
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#16 Smith machine shrugs using a reverse grip (see video)

Machine / Exercise 2

Barbell shrugs (see video)

**Traps are muscles that you have stretched during the workout as demonstrated in the videos. **

Week 3 Traps

**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / exercise 1

Farmer carry peace shrugs (see video)

Machine / exercise 2

Dumbbell shrugs using incline bench (video coming soon)

**Traps are muscles that you have stretched during the workout as demonstrated in the videos. **

Week 3 Traps
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / exercise 1

Dumbbell shrugs (see video)

Machine / exercise 2

#16 Smith machine shrugs using a reverse grip (see video)

**Traps is a muscle that you have stretched during the workout as demonstrated in the videos. **

Week 4 Traps
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / exercise 1

#26 Hammer shrug seated (see video)

Machine / exercise 2

#16 Smith machine shrugs using a reverse grip (see video)

**Traps are muscles that you have stretched during the workout as demonstrated in the videos. **

Abs

Week 1 Abs

**Abs are of course a different muscle, so following the protocol would be challenging if not impossible. For this muscle we will focus on 2 exercises for 4 sets each. With planks, challenge yourself! Go as long as you can and then try and beat the time next time! With the TRX you should do as many reps as you can! Go until you fall down! **

Machine / Exercise 1

Regular plank (video coming soon)

Machine / Exercise 2

TRX Band single leg then double-leg (coming soon)

Week 2 Abs
Machine / Exercise 1

TRX Upward motion plank (coming soon)

Machine / Exercise 2

#16 Hanging leg raises (Coming soon)

Week 3 Abs
Machine / Exercise 1

Side plank (coming soon)

Machine / Exercise 2

Regular plank (coming soon)

Week 4 Abs
Machine / exercise 1

Standing rope abs (video coming soon)

Machine / exercise 2

TRX Band single leg then double-leg (coming soon)

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