Workout of the Week: Back and Biceps

Back & Biceps

(superset all exercises)

#1

Chin Ups (kick yourself up to bar and hold 2 secs): 3 sets of 8

Low Back Extension (holding a plate): 3 sets of 10

Cheek To Cheek: 1x for 1 min

#2

High Row Machine: 3 sets of 8

Supermans: 3 sets of 15

Plank Series: 1 x

#3

Bent Over Barbell Row: 3 sets of 8

DB Delt Flys: 3 sets of 10

Oblique Twists: 1 x for 1 min

#4

Barbell Bicep Curls: 3 sets of 10

DB Hammer Curls: 3 sets of 12

Lunch Boxes: 1x for 1 min

#5

Standing “Strong Man” cable curls: 3 sets of 10

DB Figure 8 Bicep Curls: 3 sets of 8

Cardio: Stairs and Treadmill

Treadmill (Repeat 3x)

Time	Incline	Speed
0-2	4	3.0
2-5	6	5.0
5-7	3	4.2
7-9	6	6.0
9-10	2	7.5

Stairs: Manual, Level 9, 10 mins!

~Jessica~