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BBXWANTSXJAM SparkPoints: (9,940)
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Posts: 124
11/28/13 11:30 P

Thank you everyone for your advice!!!!!!!!!!!!!!

TACDGB Posts: 6,136
11/28/13 5:10 P

I agree with planks. I would also do calf raises too.

Terri
FIELDWORKING SparkPoints: (29,946)
Fitness Minutes: (64,745)
Posts: 748
11/28/13 3:23 P

Dumbbell shrugs, one-arm dumbbell row, airplane pose are good ones for the upper back (and it hits more than just your upper back).

MOTIVATED@LAST Posts: 14,901
11/28/13 9:55 A

Actually, the lat pull down machine should be hitting the upper back and biceps already.

I second planks in place of crunches, but the one I would add are deadlifts for the glutes and lower back.

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
ZORBS13 SparkPoints: (137,794)
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Posts: 14,161
11/28/13 8:39 A

seated cable rows, 1 arm DB rows.

"Sometimes the moments that challenge us the most, define us." - Deena Kastor

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BBXWANTSXJAM SparkPoints: (9,940)
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Posts: 124
11/28/13 8:02 A

Thank you, what would you recommend for the upper back for a beginner?

ZORBS13 SparkPoints: (137,794)
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11/28/13 7:47 A

swap out the bicep curls for something that targets the upper back, swap leg curl for deadlifts and you're already hitting your triceps with pushups. Add in a plank and you've got a full body workout.

"Sometimes the moments that challenge us the most, define us." - Deena Kastor

Leader of Trail Runners SparkTeam
50K ultramarathon finisher, 10x marathon finisher (3:59:26 PR)/22x half marathon finisher (1:51:10 PR)
Mom (b. March 12, 2010)
runningskirtsandmanicures.blogspot.c
a/

Twitter: @zorbs13
IG: @runningskirtsnmanis
BBXWANTSXJAM SparkPoints: (9,940)
Fitness Minutes: (7,838)
Posts: 124
11/28/13 7:27 A

Hi! For the past 2 months I've been doing strength training 2 times per week and cardio 3-4 times per week. Right now my strength training consists of crunches, wide leg squat, push ups, bicep curls, triceps press machine, lat pull down machine, seated leg curl machine and dumbbell shoulder press. This would take me about 30-35 minutes to complete.

I'm just wondering is this enough for a full body work out or should I add more or even replace anything. I am also concerned if I am not targeting all of my triceps heads and if I should even add anything else to make sure I am targeting all three of them or even replace anything as well.

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