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5 Secret Tips from Jessie Hilgenberg’s Sexy Back Workout

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Jessie Hilgenberg is an IFBB Figure Pro, successful fitness model, team NLA for Her & Bodybuilding.com athlete, registered yoga instructor, health & fitness coach, bootcamp director and instructor. As any fitness professional she believes that each woman should know that strong back muscles are not only key for an overall defined look, but they’re your best defense against pain, injury, and poor posture for years to come.

Find out her useful and secret tips of how to make these popular movements super-efficient!

EXERCISE 1
PULL-UP
pull-up 1

1 set to failure, 8-10 reps, or sets of 3-4 negative reps,
rest and stretch for 30 seconds between sets

Tips:“I do my pull-ups at the beginning of my back workout because I have the most energy for them. If you can’t do a pull-up, you can get assistance from a training partner, bands, a machine, or simply try doing negatives. For negatives, pull or jump up to the top position of the exercise and then lower yourself down as slowly as you can.
For negatives, pull or jump up to the top position of the exercise and then lower yourself down as slowly as you can. It’s a great way to build up strength so you can become an absolute pull-up badass!”

EXERCISE 2
PARALLEL-GRIP LAT PULL-DOWN

2

4 sets of 10 reps,
rest and stretch for 30 seconds between sets

Tips:“I use a parallel bar for a different grip so I can work my lats from a different angle. I also like the parallel bar so I don’t perform back-to-back exercises that work my muscles in the exact same way.As you do this lift, pull your elbows outside of your torso and get a good squeeze in your lower lats. Focus on moving the weight with your back, not your arms.”

EXERCISE 3
UNDERHAND SEATED CABLE ROW

sexy-back-jessie-hilgenberg-back-workout_08

4 sets of 12 reps,
rest and stretch for 30 seconds between sets

Tips:“I use less weight than most people on this exercise so I can focus on the contraction and hold the contracted position. Don’t allow your biceps to do the work. Think about using your arms as levers and allow your back to be the catalyst for the movement.”

EXERCISE 4
SINGLE-ARM DUMBBELL ROW

sexy-back-jessie-hilgenberg-back-workout_10

3 sets of 15 reps,
rest and stretch for 30 seconds between sets

Tips:“I like to throw in single-arm movements to keep things interesting and to work different muscles. Because you don’t have any support other than your hand during this exercise, keep your core tight. Keep the weight low and pull your elbow as far back as you can to tie in those mid traps.”

EXERCISE 5
HIGH-PULLEY CABLE FACE PULL

sexy-back-jessie-hilgenberg-back-workout_12

3 sets of 15 reps,
rest and stretch for 30 seconds between sets

Tips:“Face pulls are a unique exercise you can use on your shoulder or back day. I can work just my rear delts, or I can pull back a little bit farther to incorporate my rhomboids and my upper and middle traps. Don’t use much weight for this lift. Feel the contraction and hold it for a second.”

Try to include these simple and efficient exercises to your weekly workout program and it won’t take long to get a super-result for your back!

Source: http://www.bodybuilding.com/fun/sexy-back-jessie-hilgenberg-back-workout.html.

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