A workout dedicated to the back and biceps, and finishing with some core work.

3 sets
15 reps
controlled tempo
45 seconds rest

-Anchor the bands onto a sturdy door
- Grab the band with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the band down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Banded Lat Pull Down

3 sets
15 reps
controlled tempo
60 seconds rest

- Perform assisted chin-ups using a suspension trainer.

Suspension Trainer Assisted Chin Ups

3 sets
21 reps
controlled tempo
60 seconds rest

- Complete 7 bottom half curls
- Complete 7 top half curls
- Complete 7 full-range curls

Dumbbell Bicep 21’s

A "superset" is an exercise sequence where you do the prescribed exercises one after another. 

In this superset, you will do:

A - Single Arm Rows
8 reps on each side; make these heavy!
controlled tempo
No rest; go directly onto B

B - Hammer Curls
15 reps
controlled tempo
60s rest then, go back to A

Repeat this superset 3 times.

🚨 16 reps = 8 reps on each side

You can place the bent leg at home on a sofa, chair or ottoman if you don't have a bench.

- Support yourself on a bench
- Row the dumbbell, driving the elbow back
- Lower the dumbbell with control

Single Arm Dumbbell Row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your biceps as you curl
- Lower the dumbbells down with control

Hammer Curls

Back & Bicep Superset 1

A "superset" is an exercise sequence where you do the prescribed exercises one after another. 

In this superset, you will do:

A - Leg Raises
15 reps
controlled tempo
No rest; go directly onto B

B - Banded Kneeling Crunch
15 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

SUBSTITUTION: if this exercise is too advanced for you, please feel free to start with single-leg leg raises or do a bicycle crunch.

Leg Raises

- Perform kneeling crunches with a band for added resistance

Banded Kneeling Crunch •

(Home) Core Superset 1. 2

W4/D5 Home:  Back, Biceps & Core (RPE 9)

W1/D0 🎉 Block 8 - Introduction!

W1/D1 Cardio

Started using Caroline’s app in October can’t believe the progress I have made in a few months. Compared my first workout to today’s workout which was the exact same exercise. I am lifting heavier weights which I didn’t think would happen in a few months.
This is the first program and I have tried many that I has worked for me and my lifestyle. 
Thank you Caroline 💕🏋️‍♀️💪🏻🙏

Diane

W1/D1 Home: Quad Focused (RPE 7)

W1/D2 Cardio

W1/D2 Home: Chest, Triceps & Core (RPE 7)

W1/D3 Cardio

W1/D3 Home: Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

W1/D5 Cardio

W1/D5 Home:  Back, Biceps & Core (RPE 7)

W1/D6 Cardio

W1/D6 Home: Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

W2/D1 Home: Quad Focused (RPE 8)

W2/D2 Cardio

W2/D2 Home: Chest, Triceps & Core (RPE 8)

W2/D3 Cardio

W2/D3 Home: Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

W2/D5 Cardio

W2/D5 Home:  Back, Biceps & Core (RPE 8)

W2/D6 Cardio

W2/D6 Home: Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

W3/D2 Home: Chest, Triceps & Core (RPE 8.5)

W3/D3 Cardio

W3/D3 Home: Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

W3/D5 Cardio

W3/D5 Home:  Back, Biceps & Core (RPE 8.5)

W3/D6 Cardio

W3/D6 Home: Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D0 👊 Week 4 - Instructions!

W4/D1 Cardio

W4/D1 Home: Quad Focused (RPE 9)

W4/D2 Cardio

W4/D2 Home: Chest, Triceps & Core (RPE 9)

W4/D3 Cardio

W4/D3 Home: Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

W4/D5 Cardio

W4/D6 Cardio

W4/D6 Home: Hamstrings & Glutes (RPE 9)

W4/D7 Active Rest Day

W4/D5 Home: Back, Biceps & Core (RPE 9)

More workouts from Caroline Drury