WORKOUT: BACK & BICEPS!

HI GUYS!

Today I am back with a workout post. I trained Back and Biceps today… & I thought it would be fun to show you my workout!

As i always say, I am by no means qualified…I just love to keep fit! So here is what I got up to in the gym today…

I started with a quick 5 minute warm up (treadmill) to get my heart rate up. I also completed one warm up set of each exercise (using light weights) before going into my working sets.

LAT PULL DOWN

4 x 10-12 reps

With this exercise, I always make sure I pause the at the bottom and keep the movement slow and controlled.

BENT OVER CABLE ROWS

4 x 10-12 reps

This was my first time completing bent over rows using a cable, but I really enjoyed them! I find that when I complete bent over rows with a barbell, my grip gives way before my back does, which kind of defeats the object. With the cable, you are maintaining the tension throughout the whole movement, and I found that I was able to get a greater burn in my back muscles.

STRAIGHT ARM PULL DOWNS

3 x 12 reps

I have always loved this exercise…it always gives me a really great burn!  Keep your arms fully extended, with a slight bend in your elbows

SINGLE ARM CABLE ROWS

3 x 10 reps (each arm)

12

If you haven’t got machine to complete the row at the gym, just use the cables like I did here. I love using the cables for this exercise. Make sure you squeeze and hold at the top of the movement.

ROPE BICEP CURLS

3 X 10 reps

I have to admit, this isn’t my favourite exercise…but it does give me a great burn. It is a great variation if you are getting sick of completing dumbbell curls! Place the rope and the pulley at the bottom, and curl the cable upwards and out at the top of the movement.

STRAIGHT BAR CABLE CURL

4 x 10-12 reps

Again, another great variation if you are sick of the dumbbells to work your biceps. I love this exercise…it seems to allow me to get a better ‘pump’. Make sure your back is straight and you are not ‘rocking’ with the movement. The only thing that should be assisting you to pull are your arms!

INCLINE DUMBBELL CURL

To failure

To finish off my arms, I completed dumbbell curls on an incline bench. I alternated arms until failure for one set only. Trust me…at this point one set was all I needed!

CARDIO

I finished off with a quick lap of the sports grounds outside my gym (about 10 minutes) at a steady state. I HATE cardio, so I am trying to introduce little and often to my workouts to get it done without hating every moment!

So that is my workout for today!

I hope you enjoyed reading it!

LE

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