Back and Bicep Gym Workout

I like to train back and biceps together in one session once a week. Here’s my session from last week that is designed to give you a nice sculpted and toned back. Remember ladies weights won’t make you bulky! Make sure to perform a 5 – 10 minute warm up first andΒ rest 60 – 90 seconds in between each set.

 

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Barbell Curls
5 sets x 5 reps at a heavy weight.
I like to start at a moderate weight and add 5kg each set however you can stay at the same weight each set.

Wide-Grip_Lat_Pulldown1

Lat Pulldown
3 sets x 10 – 12 reps at a moderate weight.

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Seated Cable Row
3 sets x 10 – 12 reps moderate weight.

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Dumbbell Bicep Curl
3 sets x 10 – 12 reps moderate weight.
I prefer to alternate arms with 10 – 12 reps each arm.

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Cable Face Pull
3 sets x 10 – 12 reps moderate weight.

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Chin Up/Pull Up
5 sets x 5 reps
You can perform these on the assisted chin up machine or with a resistance band.
If you have a strong upper body and find 5 reps unassisted easy you can add weights.

Bent_Over_Barbell_Row1

5 sets x 5 reps
You can perform these using under or overhand grip – personally I prefer underhand grip.

MCD xx

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