Lauren Cowley

Hitting back and biceps today! My all time FAV! 

Wider the back, illusion of a smaller waist!

INCREASE WEIGHT EACH SET!

FORM
- Hold the bar with your palms facing you(narrow grip hands about shoulder distance apart)
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

REPS: increase weight each set. Last set do 8-10 reps on heaviest you can then dropset into half that weight for double the reps! 

FORM
- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

-put a barbell in the Landmine connector at your gym (may have to ask a worker to help you find it!) 
-if your gym doesn’t have one: just place the end of a barbell on a plate! 
-use v bar as a handle 

FORM
- Stand astride the bar and bend at the hips
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

*COMPLETE 8-10 heavy reps then DROP the weight in half and complete an additional 10 reps 

FORM
- Stand astride the bar and bend at the hips
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar Row Dropset

Complete 10 pull downs each arm and go right into 15 hammer curls! 

Rest and repeat 3x

4 sets x 10 REPS EACH ARM 

-put an incline bench in front of a cable machine 
-cable machine on highest setting with handle attachment
-sit backwards (chest facing backrest and cable machine) and use bench to support yourself  
- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

Pick medium  weight here and really flex your bicep at top of each rep :)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

Superset

LAST SET IS A DROPSET! Go 10 heaviest reps onto 10 additional reps with half the weight. No rest between the two!


FORM
- Hinge at the hips to lean forward
- Your knees should be slightly bent and core is tight 
- Pull the dumbbells up towards your belly button keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

*try not to jerk neck

DB bent over row (double)

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Straight bar preacher curl

BIZZAYYY DAY 
 (Back & biceps lol)

Braelyn

BACK & BIS

BACK DAY (mainly) PULL SESH!

BACK DAY

PULL DAY! Back!

BACK DAY!

BACK DAY (with a little arms)

HOURGLASS FIGURE BACK DAY!

Emmie

1st day back after being sick for a week and felt amazing killing back and biceps . I’ll definitely feel the soreness tomorrow 😂😩

Steffany Hernandez

PULL DAY

Anna

PULL DAY! 💪🏼

BACK BURN (w/ bicep pump)

Emma Mathews

Back burn

PULL DAY (back & biceps)

Monica

BABY GOT BACK (& biceps lol)

BACK & BICEPS

BACK & BICEPS BB 😝💪🏼

BACK DAYYY w mega bicep burnout 💪🏼

Strong back & chiseled biceps 😤

BACK & ARM PUMP

BACK & BICEPS 💪🏼

BACK DAY BEST DAYYYY

BACK DAY! (Ft BICEPs)

STRONG SEXY BACK

BACK & BICEP PUMP

Back & biceps baby! 💪🏼😤

BACK/ BIS

BABY GOT BACK AND BICEPS!

Seggsy Strong Back

WIDE BACK SNATCHED WAIST 🔥

Back & Biceps

BACK!

Strong back 🤛🏼

Back. & Biceps! 💪🏼

Strong back babes 💪🏼

BACK ATTACK

Lets hit BACK & BICEPS

PULL DAY: biceps and back baby! 💪🏼🫶🏼

FULL BACK WORKOUT! And biceps of course 👏🏻

Shredded Back Workout 💪🏼

Brittney

BIG BAWDY BACK DAY!

Back and biceps 💪🏼😚

Biceps and back 🤍💪🏼

BACK 🤝 BICEPS

BACK ATTACK (w biceps!)

Back & biceps 💖💖

look BACK at it! (Back & biceps  hehe)

BACK ATTACK 💥

BIZZAYYY DAY (Back & biceps lol)

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