Alpha Trainer · Workout Sheet
Back Workout
Lats / Mid-back / Rear delts / Core
Warm-up
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Incline walk | 1 | 15 min | — | 3.0–3.5 mph, incline 6–10%. Tall posture |
Core circuit · 3 rounds
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Weighted side plank | 3 | 20–40 s each side | 30–45 s | Light DB or plate on top hip. Hips stacked |
| Lying toe touches | 3 | 12–15 | 30–45 s | Curl upper back off the floor. Control the return |
| Russian twists | 3 | 12–16 total | 60–90 s after round | Knees bent, lean back slightly, rotate side to side |
Main workout
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 01 · Lat pulldown | 3 | 10–12 | 105 s | Or assisted pull-up. Elbows down and back, chest up |
| 02 · Seated cable row | 3 | 10–12 | 105 s | Or chest-supported DB row. Squeeze shoulder blades |
| 03 · Single-arm dumbbell row | 3 | 10–12 / arm | 105 s | Support on a bench. Elbow past the hip |
| 04 · Straight-arm lat pulldown | 2–3 | 12–15 | 100 s | Or DB pullover. Minimal elbow bend |
| 05 · Face pulls | 2–3 | 12–15 | 90 s | Rope or band. Pull to face with external rotation |
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Educational information only, not medical advice. Consult your physician before starting any exercise, nutrition or supplement program. Results vary and are not guaranteed. Full disclaimer: alphatrainerhq.github.io/disclaimer