biceps

Back & Biceps; Valley

Tri-Set 1:

Wide-Grip Pulldowns, DB Rows in Roman Chair, and Banded Oblique Front Presses

Tri-Set 2:

Standing Lat Pullodwns, 1-Arm Seated Rows, and Kneeling KB Windmills

Rack Pulls

4 sets of 10 with 185#

Superset 1

Seated KB Bicep Curls and Reverse Hyperextensions

Perfect humid day for a back attack workout! My first two sets were Tri-Sets where I combined 2 back exercises and 1 core exercise to complete a set. I’ve bumped my weight so I’m now only completing 4 sets of 10-12 reps. After a few 4×10-12 back sessions, I’ll bump the weight and shoot for sets of 8-10.

I REALLY enjoyed the core work. It really hit the obliques in a good way. I’ve had been having SI joint issues on my right side which has affected my right hip, abductor, and oblique area, so giving it some special attention is just what it needed!

Like my vintage Slayer shirt?!

Hope you got some cool exercise ideas!

Have a killer day!

Elda

Back & Bicep Workout; Dead boys

Superset 1:

Medium Mag Bar Pulldowns & KB Rows

Superset 2:

Seated Close-Grip Supinated Mag Bar Rows & Paused Assisted Pull Ups

Superset 3:

1-Arm Cable Pulldowns & Bent-Over Swiss Bar Rows

Tri-set:

Reverse Hyperextensions, KB Swings & Cable Bicep Rope Curls

Superset 4:

Cable Crossover (Woodchoppers) & Preacher Curls

Superset 5:

Standing Oblique Crunches & Incline Bicep Curls

My favorite body area to train is my back, I LOVE back day…

I typically stick to a 12-15 rep range for back day training. In a few more weeks, I’ll lower the rep range and bump the weight to really build strength. Right now I’m just conditioning with some strength work. I’ve been managing SI joint issues and possibly developing arthritis in the lumber region. Since getting back to training after the Spring semester, I’ve really been focusing on stretching in yoga, using hot/cold therapy, using my TENS unit as needed, seeing a chiro, strength training, and I bought a new bed that I am soooo excited for! It’ll arrive end of May =)

Today was a great day for SWEATING it out in the gym because it was rainy, humid, and very sticky = perfect sweat sesh!!! I love it!

Today’s jam was Johnny Thunders radio on Spotify.

Hope you picked up some exercise ideas!

Have a killer day,

Elda