1.12.21 Workout: Back, Abs, Biceps

Shred: (Weighted Crunches w/ Leg Pull-Ins, 3 sets of 25 reps), (Overhand Grip Bent Over Barbell Rows Superset w/ Pull-Ups, 4 sets of 12 reps rows & 10 reps pull-ups), (Single Arm Hammer Strength Machine Rows Superset w/ Same Arm Single Arm Hammer Strength Lat Pull-Down – watch video for substitution options, 4 sets of 12 reps on each arm on each movement), (Underhand Grip Hammer Strength Machine Lat Pulldowns, 4 sets of 30 alternating reps so 15 reps on each side), (Bicep Curls w/ DB’s, 5 sets of 10 reps w/ 5 seconds holding the weight between sets so DON’T PUT THE DB’s DOWN!), (Plank for 3 minutes) Rest 60-90 Seconds between sets

Cardio: 40 minutes of medium-low exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

 

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