STRONG back and biceps! Also a great day to add optional cardio!
Tips to keep in mind:
- form comes first
- the weight you choose should be challenging but you should be able to do the amount of reps needed
- if you are working out from home with limited weights, you can always do more reps instead
- pay attention to rest times
1a. Pull Ups + Modificatioins 3 sets | 25 reps
ALTERNATIVE: DB Pullover 3 sets | 10-12 reps
2a. Barbelll Underhand Row 3 sets | 6-8 rps
ALTERNATIVE: DB Underhand Row 3 sets | 8-10 reps
SUPERSET
3a. Incline Bicep Curls 3 sets | 8-10 reps
ALTERNATIVE: Seated or Standing Hammer Curls
3b. 3 sets | Chest Supported Rear Delt Fly 3 sets | 10-12 reps
ALTERNATIVE: Bent Over Rear Delt Fly 3 sets | 10-12 reps
5a. Cable Single Arm Row 3 sets | 10-12 (each) reps
ALTERNATIVE: DB Single Arm Row 3 sets | 10-12 (each) reps
6a. Wide Grip Bicep Curls 2 sets | 10-12 reps
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