Rear Fly

The reverse fly is a great way to target the 'posture' muscles of the upper back, including the rhomboids, the trapezius muscles and even the rear shoulders. Because you're bent over, you'll likely need lighter weights than for other back exercises. Keep in mind that the range of motion on this is small as well - you only want to lift to shoulder level rather than straining to pull the elbows up behind the torso.

1. Use light-medium dumbbells and begin in a seated position, bent over with arms hanging down and weights under the knees.
2. Try not to collapse on the legs but, instead, keep the back straight and the abs engaged.
3. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together.
4. Keep the elbows slightly bent and only lift to shoulders.
5. Lower and repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.
6. 
   

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2_3.htm

Physical Training Routine

Physical Training Routine

WARM-UP

5 minutes on the seated row with a low weight

STRETCHES

Hamstring/Calf Stretch (10-15 seconds each side)

Crossed Leg Hip Opener (10-15 seconds each side)

Runner’s Lunge with hands behind your back (10-15 seconds each side)

Runner’s Lunge grabbing back leg with your hands (10-15 seconds each side)

Leaning over hamstring/side back stretch (10-15 seconds)

Leaning over inner thigh/side of back stretch (10-15 seconds)

Seated torso stretch (10-15 seconds)

Rear shoulder/neck stretch (10-15 seconds each side)

Dancer torso/hip stretch (10-15 seconds each side)

Cat/Cow (10 times)

EXERCISES: 18-20 REPS EACH

Upper Body

Chest Press

Bicep curls with arms at your sides or Reverse grip bicep curls or Cable curl

Triceps (your choice)

Lateral Raise

Lateral Pull down

Chest Flyes

Lower Body

Lunges

Squats or Dumbbell Squat

Pelvic Thrust

Hamstring Curl (foot on foot)

Leg Press

Leg Curl

Leg Extension

Abs/Back

Super Girls

Super Girls with rotation

Ab curl

Ab curl combo

Oblique V-ups

Legs up to the air

Plank

Saxon side stretch

Hammer Curls

Prime movers/Muscles worked:

* This exercise can be performed with free weights or as an alternative water bottles can be used.

Beginning Phase:


* Grasp the dumbbells with a closed, neutral grip with the palm of the hand facing the outer thighs. Stand erect with feet shoulder width apart and knees slightly bent.
* Arms should be fully extended with dumbbells hanging at the sides.

Upward Phase:

* Raise one dumbbell at a time by slowly bending at the elbow, bring the dumbbell to the front of the shoulder.
* Alternate arms.

Downward Phase:

* Lower the dumbbell in a slow, controlled movement until the arm is fully extended.

Flat Bench Press

Prime movers/Muscles worked: Pectoralis major, anterior deltoids, deltoid

* This exercise can be performed using dumbbells and/or with free weights.

Beginning Position:

* Lie face up on a bench with feet flat on the floor.
* Eyes should be below the edge of the bar.

Upward Movement Phase:

* Grasp the bar with a closed, pronated grip, and remove the bar off the shelf.

Downward Movement Phase:

* Lower bar/free weights slowly and with control to the chest keeping the wrists straight.