Back Workout:
* Seated Pulley Rows: Sit erect on the seat of a low cable pulley machine. Take a small handle and attach it to the hook of the machine. Adjust the weight and pull the bar towards your side near the stomach. Be in the same position for a couple of seconds and then release the bar slowly.
* Barbell Shrugs: Stand erect and hold a barbell with weights adjusted in your hands. Now, pull your shoulders down, as far as you can and then lift them up as much as possible. Do not bend your hands in the exercise and do not lift the barbell with your hands. Concentrate completely on the shoulders while pulling them upwards and downwards as well.
* Lat Pull Downs: Sit in front of a lat machine and fix a long bar to it. Adjust the weight and pull the bar down. Bend your back as you pull the bar towards yourself. Pull it till the chest level without touching the chest. Hold the position for a second and then slowly come back to the original position.
Legs Workout:
* Hack Squats: Stand on the machine in such a way that your feet are spread a bit wider than your shoulder width. Adjust the bar on your shoulders. Lift the barbell with the help of your shoulders till your legs straighten completely. Hold the position for a couple of seconds and then go back to the previous position.
* Box Squats: Take a box from your gymnasium and place it on an even surface. Hold a barbell on your shoulders from behind and sit down slowly on the box with it. Now, stand up and then again sit down.
* Calf Raises: Hold a barbell on the shoulders from behind. Raise your toes and then again come down slowly. This will exert a pressure on your calves.
