Back, Biceps, and Core

Back, Biceps, and Core

I hit the gym today for a weight session focused on back and biceps. If you’re new to weight training, it is common to group these muscles together in one day. I also try to add in core work as an “active rest” between sets that are not supersets. (Those are tough enough as it is, and I usually need the rest). As a reminder, a superset is performed when two exercises are performed in a row without stopping. This workout should take you between 60-75 minutes.

Superset

Lat Pull Downs – 3 sets of 15 reps (65#)

Seated Rows – 3 sets of 15 reps (65#)

End of Superset

Bent Over Rows – 3 sets of 15 reps (27.5#)

(Active Rest) **See photos below** Exercise Ball Pull-Ins – (see photo) during active rest, 3 sets of 20 pull-ins

Reverse Flys – 3 sets of 15 reps (10#)

(Active Rest) Rope Crunch – 3 sets of 15 reps (120#)

Bicep Curls – 3 sets of 15 reps (20#)

(Active Rest) Wood Choppers on Cable Cross Machine – LEFT side, 3 sets of 20 reps

Bicep Curls with Barbell – 3 sets of 22 reps (30#)

(Active Rest) Wood Choppers on Cable Cross Machine during active rest, RIGHT side, 3 sets of 20 reps

Happy lifting!

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I like to plan ahead. It's how I get a leg up on my week so there's less of a chance that I slip into bad habits. That way I can focus on loving life here in Annapolis, Maryland.

Mary Davis

Fitness Coach

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