Back & Biceps – 1/14

Back:
-Stiff arm cable pulldowns
-Low cable cross body rows
-Bent over barbell row
-Assisted pull ups (drop sets)

Biceps:
-Incline dumbbell curls
-Standing cable curls with straight bar
     superset with resistance band curls

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable
workout version, as well as my personal training tips and explanations
of exercise variations.
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For the week’s combo pack (meal plan & 5 workouts):

When I first began working out, I had no idea how to configure my workouts to see the most effective results. My first solve was to split up my weight training days by muscle groups to most effectively target the muscles I was working. Even after years of working out, I occasionally struggle to isolate a specific muscle in a compound movement (ie: my lats on back day). Finding isolating movements and doing variations of common exercises has helped me really feel those muscles, such as this low cable cross body row for the lats!

Fitness Barbie Gym Style:

Top & Pants: Lululemon

Shoes: Nike Pegasus

Tip of the Day: Going off of my above comment on splitting muscle groups into different days. I like to stick to, what I call, a “rolling split.” So, a split would be your workout schedule (ie: one day back & biceps and the next chest & shoulders or however you chose to split it up). A traditional split that I and many others configure is something that looks like this: Monday = chest, Tuesday = legs, Wednesday = arms and so on. However, I’ve found that if I miss Tuesday’s workout, for example, I would completely skip leg day and just pick back up with arms on Wednesday, going a full week without even training legs. Therefore, I stopped assigning days to the specific muscle groups and if I was unable to workout on that same Tuesday, I would pick back up where I left off and train legs on Wednesday! It’s really helped me to always feel like I’m getting everything in even if I miss a day!