Back:
-Seated cable rows
superset with bent over dumbbell rows
-Single arm dumbbell rows
superset with wide grip lat pull downs
-Barbell dead lifts
-Seated cable rows
superset with bent over dumbbell rows
-Single arm dumbbell rows
superset with wide grip lat pull downs
-Barbell dead lifts
Biceps:
-Barbell preacher curls
-Cable rope hammer curls
superset with inclined dumbbell curls
Download Version: Sets, reps, and weight suggestions are included on the downloadable
workout version, as well as my personal training tips and explanations
of exercise variations.
For this week’s plan download (meal plan & 5 workouts):
Suns out. Guns out.
Gym Style Details:
Top & Crops: Lululemon
Tip of the Day: Get to know your bicep muscle 🙂 The bicep brachii is a two headed muscle found on the upper arm between the shoulder and elbow on the anterior (“front”) side. This muscle has two main functions: flexion and supination. Flexion of the arm via the biceps moves the forearm to the shoulder while supination moves turns the palm from facing down to facing up. Fun fact – both bicep muscles combined accounts for, on average, around 3% of the body’s total muscle mass. My two favorite bicep exercises are a standard dumbbell curl and cable rope hammer curls. What are yours?
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I never knew this! Very interesting! I would love to see more of these posts for each muscle group. I tried the separate movements to feel each muscle moving (bending my arm at the elbow, and rotating it from palm down to palm up). Awesome!
Awesome! I'm so glad you enjoyed it! I can certainly add in some more "muscle interviews" 🙂