Tuesday, September 16, 2014

Back and Biceps Baby! 9/16/2014

Here is your lift for the day ;) I LOVE back and biceps day!!!

Wide Grip Let Pull Down

SET 1 X 12 reps

SET 2 X 10-12 reps

SET 3 X 8-10 reps


One Arm Dumbbell Row

SET 1 X 12 reps

SET 2 X 10-12 reps

SET 3 X 8-10 reps



Seated Cable Rows

SET 1 X 12 reps

SET 2 X 10-12 reps

SET 3 X 8-10 reps


Under Hand Cable Pull Down

SET 1 X 12 reps

SET 2 X 10-12 reps

SET 3 X 8-10 reps



Dumbbell Alternate Bicep Curl

SET 1 X 12 reps

SET 2 X 10-12 reps

SET 3 X 8-10 reps



One Arm Dumbbell Preacher Curl

SET 1 X 12 reps

SET 2 X 10-12 reps

SET 3 X 8-10 reps



Standing Bicep Cable curl

SET 1 X 12 reps

SET 2 X 10-12 reps

SET 3 X 8-10 reps



Thats it!! If you need to change up an excise because the gym is too busy do it! Don't just skip that muscle, changing it up can be great for your muscle confusion!! Good luck girls.

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