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.
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
There is something about feeling STRONG that feels better than racing up hills or speeding on a flat road as fast as you can for 60-90 seconds.
One day I came across a picture of my friend Anya holding her one year old baby, and I texted her and said “daaaaaaaaamn girl. you look amazing. how do you do it?!” And that’s when she let me in on a little secret. “Lifting heavy weights makes you lean.” I kept on reading more about it and seeing more girls in the gym with rocking bodies, and they weren’t getting them by running on the treadmill. They were all lifting heavy weights. When I say “heavy weights” I am referring to weight that is heavy enough that it is HARD to complete that last rep in each set. REALLY HARD. You are struggling. As a result of lifting these heavy weights, I’ve gotten really, really strong! You can actually see my muscles, and I am more confident in my body. The scale has crept up a couple of pounds, but I am okay with that because I know that muscle weighs more than fat.
In this section I will share with you what I know about lifting weights, what my favorite muscle crushing exercises are (the kind that will leave you sore and wanting more), and some of my favorite groupings of them. Then maybe one day, you’ll have to keep the same secret I keep from your favorite piece of cardio equipment. Shhhhhh, don’t tell…