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This is my back and abs workout exactly 2 weeks out from the Miami Pro 2012 Fitness Modelling competition here in the U.K on April 1st.

This isn't my usual back workout as my friend and fellow competitor Jason Dwarika, put me through my paces. We took minimal rest periods and our rest was literally waiting for each other to finish their set. We took around 30 seconds - 1 minute.

The Workout :-

Wide Grip Pullups - 3 sets x 10 reps
T-Bar Close Grip Rows - 3 sets x 10 reps (Final set dropset)
Barbell Rows - 2 sets x 10 reps (mid grip) 2 sets x 10 reps (wide)
Lat Pulldowns - 2 sets x 10 reps (mid grip) 2 sets x 10 reps (wide)
Seated Cable Rows - 2 sets x 10 reps (mid grip) 2 sets x 10 reps (wide)
Cable Pulldowns - 3 sets x 10 reps

Abs

SUPERSET
Single High Cable Oblique Side Crunches - 3 x 20
Rope Crunches - 3 x 20

SUPERSET
Dip Station Dumbell Leg Raises - 3 sets x 15-20 reps (30lbs Dumbell)
Decline Hip Thrusts - 3 sets x 20-30 reps

Then take your top off and pose! ;) (just playin, that part is optional lol)

Any feedback on area's I need to improve or questions that you'd like answering are always appreciated!
Thanks

Altug!
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