Back & Biceps – 11/21

Back & Biceps
Back:
-assisted pull ups (wide grip)
-lat pull down machine
-bent over barbell rows
     -superset with cable rows (close grip)
-hyperextensions holding plate

Biceps:
-dumbbell curls with supinating wrists
-cable hammer curls with rope
     -superset with bicep curls using plates (see picture)

*All movements are 3 sets of 12-15 reps
*Take the superset of hammer curls/dumbbell curls to failure

TIP OF THE DAY: Be mindful of every word you say! I was recently helping a very skinny gal try to put some muscle on her frame. She was telling me that one of the main reasons she wanted to give her body some shape was because she constantly gets called anorexic, furthering a hate of her body. I can completely relate to this feeling; I’ve never struggled with excess weight, rather I have been so thin that people would call me anorexic, a twig, a stick, etc. Just how overweight individuals feel when they are labeled as fat,  I have heard many individuals discredit healthy or skinny body types with such names. We don’t always think of that latter case as being as bad as using the “F” word (fat), but it certainly is. Both cases, in my opinion, come from individuals unhappy with their own appearance that they would attempt to bring down another person; focus on yourself and your own body rather than worrying about anyone else’s size, shape, or weight! Be mindful of every word that comes out of your mouth!