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Fitness: Workouts
 

Muscle Build
Workout D: Trap raise

Bent over lower trap raise, single leg bent over row, Swiss ball back extension

 
 
Bent-over lower trap raise

Set: 4 Reps: 12 Target: upper back

Hold the dumb-bells  with your thumbs turned in and palms facing forwards. 



  
Single-leg bent-over row
Sets: 4 Reps: 12 (alternate legs at start of each other) Target: back,core
 
   
Swiss ball back extension

Sets: 4 Reps: 12/13/14/15 Target: lower back

Raise your torso until your body forms a straight line from hips to shoulders



 
 
 
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  MUSCLE BUILD

BACK
 

Workout A: Single-leg squat

Single-leg squat, Swiss ball leg curl, front lunge to press
 

Workout B: Swiss ball press-up

Swiss ball press-up, Dumb-bell Cuban press, Swiss ball crunch to press
 

Workout C: Single arm curl to press

Single arm curl to press, Swiss ball dumb bell curl, Dumb bell diagonal raise
 

Workout D: Trap raise

Bent over lower trap raise, single leg bent over row, Swiss ball back extension
 
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