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.