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04.14.2013

Back & Biceps (Day 1) – 4/14

Back & Biceps
Back:
4 – reverse grip lat pull downs (2 warm up sets, 2 work sets)
3 – reverse grip barbell rows
3 – bent over dumbbell rows
3 – seated cable rows

Biceps:
4 – incline dumbbell curls
4 – cable rope hammer curls

-20min cardio

TIP OF THE DAY: Welcome! Today is the first of 28 workouts comprising the 4 weeks to tank top arms & a bikini booty program! Today, I recommend taking some progress pictures. Find a good spot in front of a mirror & continue to take your progress pics from that same spot (to prevent differences in lighting that may skew pictures). Take several – front, side, back, arms, abs, legs, etc. to use in order to gauge your progress along the way. Also, get yourself set on what types of food you will be using in the meal plan. I left it pretty open in order for you to eat things you personally find enjoyable. Diet is just as important, if not more important than the workouts, so be sure to spend an adequate amount of time planning and preparing your meals! Good luck – get ready to say hello to a more confident & hopefully leaner you 🙂

I love to stretch my back in a hanging pull up position after my workout
Saturday night fun!
I got a lot of questions about how I grew my long hair 1) I have a haircut phobia (seriously lol) & have had long hair for as long as I can remember, so time & patience 2) healthy eating, specifically healthy fats will promote healthy & strong hair. Fat does not make you fat; healthy fats have a laundry list of benefits for the body, including beautiful hair 😉

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Comments

  1. Katherine

    Hi Lauren! How many reps do you perform in each set? Thanks!

    • Fitness Barbie

      Please check out my video on my youtube channel regarding this (fitnessbarbiealri) – its all based upon your goals! That video should answer your questions

      XO

  2. Anonymous

    Morning! Do you do any cycling for cardio?

    • Fitness Barbie

      Nope – it is great cardio, but I find that it leaves my legs too sore & because I train legs often, I cannot afford to have them not be fully recovered! That is just me personally though!

  3. Andrea

    Girl, you had me at tank top arms. I'm in!

    • Fitness Barbie

      YAYYYYY, bikini body here you come!

  4. Andrea D.

    A little behind, but I'm so adding this to my gym workout! I usually alternate my gym and running days (I'm training for a half marathon, so I need those long run days!) Looking forward to getting these arms in awesome tank top shape!

    • Fitness Barbie

      Awesome, good for you; I hope you enjoy it 🙂

  5. Anonymous

    Is this routine for guys too??

    • Fitness Barbie

      Of course! I know I'm always using "beauties" "dolls" "girls" etc. when I'm talking, but of course guys can use these workouts; everything I learned came from my boyfriend, so thats where my workouts are inspired from!

  6. Anonymous

    This is great Lauren 🙂 I have only just found your blog.
    I am going to start this on monday!
    Thank you, Isabel 🙂

  7. Adriana Espinoza

    I was on my Instagram getting ready to go to sleep when I saw a picture of you on muscle and health. I'm so glad that I found your blog! I'm barely starting out on a path to get strong, sexy, and healthy. I've been going to the gym but basically just hoping for my body to change with what I'm doing with no one to lead me or teach me. So thank you very much for your blog. I'm going to start my 4 weeks tomorrow with the help of your blog. I can't wait to finally see some real results. Thank you!!

    • Fitness Barbie

      AW SO SWEET! Thank you – keep me posted! I would love to see your results!

      XO

  8. Anonymous

    Is there a website or link I can go to to see how these workouts are performed? I'm a newbie to working out with weights and I think this 4 week workout is a perfect routine to start out with but I don't know what many of the moves in the routines you have posted are and it's hard to know where to start!

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