Hey back muscles…I see you coming in just in time for backless summer tops. Don’t see yours? Don’t neglect your back, ladies! I love training back, and because it is a pulling motion you almost always are working your biceps too, so why not kill two birds with one stone? I always combine back and biceps, as it’s easier to complete what you need to in a shorter amount of time! For those asking, my upper body weekly breakdown is:

  • Back/Biceps/ABS
  • Chest/Triceps/ABS
  • Shoulders/ABS

I always throw a little ab work in there, as a strong core is very important when lifting upper or lower body. I don’t train abs to get abs. Abs are made in the kitchen and we all know that. But strengthening your core is SO important to be able to train hard and strong! So without further ado, here is this weeks back and biceps workout, with a little ab action at the end!

P.S. If you haven’t seen my FAQ YouTube video that was posted yesterday click here!

CARDIO (Optional, but you know we be doing the cardio girl!): 20 MINUTES HIIT on treadmill

Warm up: Single Arm Dumbbell Rows (3 sets of 20 each arm with light weight)

Compound Lift: Choose ONE of these exercises and complete 4 sets. Your compound lift is the most important in the workout, it works the largest muscle group (usually more than one!)

  • 12 Bent-Over Barbell Rows
  • 8 Heavy Deadlifts

Superset One: 4 Sets

  • 12 Wide Grip Lat Pulldowns
  • 12 Reverse Close Grip Lat Pulldowns

Superset Two: 3 Sets

  • 12 Standing T-Bar Rows
  • 12 Wide Grip Assisted Pull-ups

Superset Three: 3 sets

  • 10 Incline Dumbbell Rows (lie with your chest on the bench, use the bench to keep yourself steady while you row the DBs up under your hands touch your armpits)
  • 10 Incline Reverse Fly (Stay in the same position as rows, just fly your arms to the sides)

Burnout Set: Side/front dumbbell bicep curls. Take a DB in each hand, curl one to the front and one to the side, then switch. Do as many as you can, then take a rest. Repeat 3 times.

ABS: Complete this set 4 times, with 2 minutes rest in between

  • 40 woodchoppers, 20 each side: take a dumbbell from the top of your shoulder to the bottom of your opposite hip, like you’re chopping wood. Make sure to keep your feet square forward and use your obliques to turn side to side!
  • 50 Russian Twists
  • 30 Side Plank Hip Lifts: Get into a side plank, on your forearm or hand for added difficulty and lift your hips off the ground. 15 on each side.
  • 30 Bicycle Crunches
  • 50 Flutter Kicks: Lie on your back, place your hands under your lower back if you need the support, and flutter kick your feet out in front of you.
  • 30 Mountain Climbers: Get into plank position either on your forearms or hands, and run your feet in place, making sure to go as slow as needed in order to get your knees close to your chest.

Make sure to roll out on a foam roller once you’re done, and stretch out your entire upper body. Stretching and cooling down after a workout can make a huge difference in recovery time and get you feeling good for your next workout!

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