I usually do this workout late in the week, when I know I’ll have a full two days to recover. It’s not one I’ve seen written up anywhere, and it really needs a companion workout The FOB. The BOB is a workout that targets the entire Back of the Body. It’s best if you can do it in a push/pull manner, but when the gym is busy, I take the moves however the equipment allows.
First: Assisted Dips. Find a assist weight that challenges you but let’s you do reps of 15/12/8. For a stable/unstable workout pair with foot pushes, or another balance move.
Second: Back Extensions. 15/15/15. Any variation you favor. Going unstable? Stretchy-band tricep pushups on one foot. 10 each foot.
Third: Leg Extensions: 15/15/15 Do not go too heavy here. Concentrate on finishing the move.
Back on our feet for the Fourth: One Footed/ One Armed Cable Rows. 15/15/15 each side. Alternate paired sides (r arm/r leg) and opposite sides (r arm/l left). Going more unstable? Pair with one footed tricep pull downs.
Fifth: Leg Press. I’m still doing one leg here to get the strength up, but choose your own poison. Going unstable? Pair with a balance move.
Sixth: Lat Pull Down. Because of the arthritis in my one shoulder, I tend to do these in drop-weight fashion. Heavy for 5-8; drop weight, increase reps. At 20#, it’s until I hit functional fairure.
Remember to stretch during rest periods and treat yourself to a good stretch (or foam roll) afterwards. Then hit the showers. We’ve earned it.