We know you want six-pack abs, but how about a six-pack back? Alicia Erikson is popping the lid on the workout that keeps her looking half her age. In a new social media post, the health and fitness influencer, AKA “The Midlife Maven,” reveals how she achieved a six-pack back in her fifties. “Who wants to grow a 6-pack back?! Let’s goooooo!! Here’s your lift!” she says.
Pull-Ups or Lat Pulldowns
Her first exercise is pull-ups or lat pulldowns. She does 4 sets of 8 to 12 reps. “Use assistance bands or a machine if needed, or load with weight on lat pulldown,” she says in her post.
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Barbell Bent-Over Rows
Up next? Barbell bent-over rows. She does 4 sets of 6 to 10 reps. “Keep your back flat and hinge at the hips, pulling the bar toward your lower ribcage,” she says.
T-Bar Rows
Her third exercise is T-bar rows. She does 4 sets of 8 to 12 reps. “Use a neutral grip handle for variety,” she says.
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Dumbbell Single-Arm Rows
Next up, dumbbell single-arm rows. She recommends doing 3 sets of 10 to 12 reps per side. “Use a bench for support and pull the dumbbell toward your hip,” she says.
Face Pulls
Face pulls are next on her back workout routine. She does 3 sets of 12 to 15 reps. “Use a rope attachment on a cable machine; pull toward your face while keeping elbows high,” she says.
Straight-Arm Pulldowns
Her last exercise? Straight-arm pulldowns. She does 3 sets of 12 to 15 reps. “Use a cable machine and keep arms straight, pulling down in an arc motion,” she says.
Other Tips
Alicia offers more tips. “Take 60–90 seconds rest between sets,” she says. She also stresses the importance of progressive overload. “Gradually increase weight or reps over time,” she says. Also, maintain form. “Slow and controlled movements and a full range of motion. Do not rush your reps! Don’t forget to have fun!! You’re growing a Sezzy back!”
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Strength Training
In another video, she discusses the importance of strength training. “I love to lift heavy stuff in the gym five to six days per week,” she says in the video. “I lift 5-6 days a week progressive overload - I follow a body part split (we should call it a hot girl split, pfft) because I love it. 3 lower body and 3 upper body days,” she adds in the caption. The Mayo Clinic explains that strength and weight training helps reduce body fat, preserves and increases lean muscle mass, and burns calories more efficiently. Strength training may also help you:
- Develop strong bones
- Manage your weight
- Enhance your quality of life
- Manage chronic conditions
- Sharpen your thinking skills
Walking and Hiking
She also “hits the trail as much as possible” and does lots of walking daily. “10-12k steps daily. I really love walking and hiking,” she explains. Why should you walk, per science? One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nikolai Puchlov
Nikolai Puchlov
Nikolai Puchlov
Nikolai Puchlov
Nikolai Puchlov
Nikolai Puchlov
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Nikolai Puchlov
Liz Hilliard
Liz Hilliard
Liz Hilliard
Liz Hilliard
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Shutterstock
Shutterstock