Name: Louise du preez
Age: 26
Height: 1.55 m
Competition weight: 49 kg

Back

Favourite exercises to target the back for width?

Lat pull downs or wide pull ups.

Favourite exercises to target the back for thickness and muscle?

Rows or different grip pull downs.

Favourite back exercise?

Rope lat pulldowns.

What are your top tips when training your back?

Use very good posture and form.

What does a typical back workout look like for you?

To be honest I don’t do a lot of upper body training but if I do it would be deadlifts, lat pull downs, rows and bend over rows.

Abs

What are some of your favourite ab exercises?

• Sit ups
• Ab roll out on wheel
• V-ups
• Leg lifts
• Toe touches
• Hanging leg raises
• Ab ball pikes

How often do you train your abs?

I train abs 2-3 times a week and I alternate between weighted and not weighted.

Do you spend a lot of time on them to get them to look as ripped as they do?

No, abs are my strong point and I guess I have abs the moment my body fat drops.

What does a typical ab workout look like for you?

I don’t always do the same. I would do 4 different ab exercises and do 15-20 reps of each and 4 sets, all supersets.

Photography credits:

• Sean Levitt
• SKJ Photography

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What are some of your favourite leg exercises?

• Squats
• Lunges
• Leg extensions

What are your top 3 tips when training your legs?

1. Challenge yourself and add some weight.
2. Train legs at least twice a week.
3. Make sure your form is correct.

In your opinion, which is the most common leg exercise that people do incorrectly?

Squats. We all, when we start off make the mistake by trying to squat too heavy. Start off lighter and concentrate on your form.

What does a typical leg workout look like for you?

• Weighted High Steps
• Weighted Lunges
• Squats
• Leg extensions
• Lying leg curls

What are some of your favourite ab exercises?

• Hanging Leg Raises
• Crunches

What are some of your tips to the ladies for getting such rock hard abs like yours?

• Train your abs everyday.

Eat clean, its true what they say “abs are made in the kitchen.”

How often do you train abs?

Every day, it’s my favourite muscle group to train.

Do you add weight?

I alternate between the days.

• Monday, Wednesday, Friday: Bodyweight
• Tuesday, Thursday, Saturday: Weighted (3 Kgs).

What does a typical Ab workout for you entail?

• 100 leg raises
• 100 crunches
• 100 reverse crunches

Read Natasha’s Full Interview!

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Here is a workout which targets the Back muscles and, the upper part of the shoulders behind your neck, the Trapezius Muscles.  For this workout we will start with the back, and then finish off with Traps.

The Back is one of the largest muscles we have and thus it’s essential to hit it from a lot of different angles with a wide array of exercises.  The exercise selection will depend on which parts of YOUR back need more development than the rest.  For instance, some people may require more width on their back and others may already be wide enough, but want to work on the thickness and density of their back muscles.

By knowing what you want to achieve you can choose the right exercises to target the specific areas you want to build up.

In the following workout we will start with exercises focusing on widening the back, and then as we go on we will get to exercises which will help with adding some thickness to the back.

It is very easy when training your back to just go through the motions on each rep, and to allow other muscle groups such as the biceps and shoulders to do the work.  You really need to focus on using your back to pull the weight and on squeezing your back with each rep to get the maximum results out of your workout.  And always try to avoid slouching your back over in any exercise, maintain a slight arch in your lower back throughout.

This workout can be done by pretty much anyone, male or female who has a bit of experience in the gym.  For the beginners, you can also do it, just maybe scale back on two or three of the exercises or decrease the amount of sets you do per exercise.  The rep ranges are all between 6 and 20, so nothing too heavy, but you need to choose a weight which will suit you.  Do not try to go too heavy too quickly.  Make sure to use proper form and FULL range of motion in all exercises.  If your range suffers then reduce the weight!

Download a printable workout log of the Back And Traps Workout here:

• Editable Word Document: WOW BACK AND TRAPS
• Pdf Document: WOW BACK AND TRAPS

Back & Traps Workout

5 minutes cycling/walking on an incline to warm up.

Exercise 1:

• Wide grip pull ups

Sets: 4
Reps: 10, 10, 10, 10

Exercise 2:

• Wide Lat Pull Downs (Palms facing each other)

Sets: 3
Reps: 15, 12, 10
Increasing weight each set.

Exercise 3:

• Wide Lat Pull Downs Behind Neck

Sets: 3
Reps: 15, 12, 10
Increasing weight each set.

Exercise 4:

• Shoulder Width Pull Downs Palms Facing You

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Exercise 5:

• Seated Machine Rows

Sets: 5
Reps: 15, 12, 10, 8, 6
Increasing weight each set.

Exercise 6:

• One arm dumbbell rows

Sets: 4
Reps:  12, 10, 8, 6
Increasing weight each set.

Exercise 7:

• Bent over barbell rows with an underhand grip

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Superset with

Exercise 7.1:

• Dumbbell Pullovers

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

What is a superset?  A superset is where you perform two exercises back to back, one after the other taking no rest in between them.

Exercise 8:

• Dead lifts

Sets: 5
Reps: 15, 12, 10, 8, 6
Increasing weight each set.

When training the traps, and performing shrugs, be sure to pull the weight up AND BACKWARDS pushing your shoulders back while you do it.  Do not just shrug it up and down or round wards.

Exercise 1:

• Barbell Shrugs

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Exercise 2:

• Dumbbell Shrugs

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

Superset with

Exercise 2.1:

• Seated Machine Reverse Flyes (Palms facing down)

Sets: 4
Reps: 15, 12, 10, 8
Increasing weight each set.

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