Having a strong back is just as important as having a strong core! Don’t neglect the backside!
Enjoy the work out
Back and Biceps
Wide Grip Lat Pull Down 3 Sets 12 Reps
Close Grip Rows 3 Sets 12 Reps
Super Set these with Assisted Pull Ups
Super Set= A combination of one exercise performed right after the other with no rest in between them. Right when you’re done with Rows, go right into Pull Ups!
Assisted Pull Ups (or non assisted)- 3 Sets of As many as you can
Lawn Mower Pulls 3 Sets 12 Reps each arm
Slow and Steady, Hold at the top
Lower Back Extensions 3 Sets 20 Reps
I like doing these holding a 10 pound plate but doing these weightless will make you feel the burn too!
Proper Technique for Bicep Curls:
When you curl, nothing should move except the lower arm from the elbow down
Extend fully before bringing the arms back to a curl
Control on the release down
Alternating Bicep Curls 3 Sets 12-15 Reps
Squeeze at the top, slow and controlled on the way down
Alternating Hammer Curls 3 Sets 12-15 Reps
Preacher Seat Dumbbell Curls 3 Sets 12 Reps
YOU’RE DONE! Drink water and Rest up!