Back & Biceps
Back:
-pull ups (to failure)
-one arm dumbbell rows
-seated cable rows (close grip)
-barbell deadlifts
-superset with reverse grip bent over barbell rows
Biceps:
-alternating dumbbell curls
-rope cable hammer curls
-high cable pulls with handle
-15min jump-rope
TIP OF THE DAY: Don’t forget about what’s behind 🙂 Back muscles are often overlooks and under-trained, especially by women. A nice back is not only the foundation for a solid core, but it also provides you with good posture as well as accentuating a small waist. The trick to developing your back muscles is to go heavy with the weight. I trained back for 3+ years without having any noticeable results and it was because I refused to push myself with the weight. Challenge yourself, increase the weight, and work to failure to see those back muscles develop!
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