Back and Biceps plus fun-fun-fun CARDIO!

Back & Biceps: Key as always, is to lift heavy! We are going to start HEAVY this time and go light: 8 reps, 10 reps, 12 reps.... Your last 2 reps of each set should present some difficulty!
Make sure and get a Step with 8 risors :)

Set #1

• Chin Ups (body weight KICKING off the pad); here do all 3 sets with 8 reps; PLEASE!-- on the roman chair
• DB Bicep Curls (arms TIGHT to the body)
• 10 Hop Ups

Set #2

• Assisted Wide Grip Pull Ups (on the machine)
• Barbell Preacher Curl
• 15 Chin Up/Jump Ups (back to the roman chair: place the step with risors at the roman chair so you can EASILY reach the bar; you are holding on the bar (wide grip) and jumping/pulling yourself up! These should be FAST and your heart will increase VERY fast!!!!)

Set #3

• High Row Machine
• Weighted Supermans (5lb DB in arms, 5lb DB squeeze in feet!) here do 3 sets of 12
• 15 Chin Up/Jump Ups (Yes, Sonya, AGAIN!!!!)

Set #4

• Delt Flys
• Rope Hammer Curls (hook the rope on the bottom of the cables, arms TIGHT to the body, NO body swaying!)
• Stationary/Bicep Curls: 1 arm is stationary holding DB at 90 degrees; 1 arm completes the required reps of curls; then switch so the other arm does the curl and the other arm is stationary! OUCH! hehe (so still do the set of 8/10/12)

Cardio:
Stair Master (30 mins)- Grab 2-10lb Plates: Pick a fat burning level so for me it would be around level 10/11

• 2 mins with plates
• 2 mins without plates
• 1 min without plates and HIGH intensity!

Repeat 6 times!

ENJOY!
~Jess