Okay ya'll, if you're getting on the "New Year, New Me" train just recently - IT'S NEVER TOO LATE! Today, I'm going to be posting a Back & Biceps work out. If you've read my previous post (click here), I talk about how exercising & eating healthy is a lifestyle. I don't go on diets (I really don't think they work), and I try to balance my schedule to be able to work out or get moving in some way. When it comes to working out, I try to focus on one to two muscle groups PLUS a little bit of cardio. Not gonna lie to ya'll, cardio is not my fave. If I do cardio, I try to do 30secs sprint + 30sec rest for about 15 mins on the treadmill, walk on an incline, OR jump roping, but that usually doesn't last as long TBH.

As with any workouts, it's important to switch things up so your muscles don't get used to the same exact thing, week after week. My typical schedule is as follows:

• Mondays: Leg day (quad focused) 
• Tuesdays: Chest + Tris
• Wednesdays: Back + Bis
• Thursday: Leg day (hamstring + glute focused)
• Friday: Shoulders
• Saturday + Sunday: Rest day or catching up if I missed a day during the week. 
   

Now, I said this is my typical schedule. I don't ALWAYS do the same order. In fact, I've been switching it up lately depending on my energy levels and just so my muscles don't get used to the same routine. Also, I want to mention that most of the workouts I do are more-so weight-lifting exercises. Keep in mind that most require free-weights, dumbbells and and some machines! Don't be intimidate to use those and if you do, make sure that you are using proper form (Safety First! If something does not feel right DONT DO IT - you can always switch things up; just my disclaimer). 

So today I want to share with you guys what I did for Back + Bi Day. FYI: I go to the good 'ol YouTube for lots of Fit-spirations such as: Whitney Simmons, Taylor Chamberlain, Christina Capron, and the like. So go check them out!) 

Warm-Up:
1. So cardio is tough for me cus I find it boring (cardi-no). BUT for that day, I decided to speed walk on the tread mill, with an incline. Do a speed + level that is comfortable yet challenging for you.
2. Stretch the arms and back (I like to do some light stretching, and leave the deeper stretches for after the work out.

Actual Workout:
- Bent-over rows with under hand grip
- Bent-over rows with over hand grip
DO 4 sets of 10. (These are super-sets and what that means is you do 10 reps of the first one, then 10 reps of the second one and that equals ONE SET. Now do it for 3 more times).
(PS: you can do these with dumbbells as opposed to a barbell.)

-Lat Pull Down Variation: do a lighter weight than you normally do and you will pull on one side first, then the other, and then both (as you would normally). That equals ONE rep. 
DO 3 sets of 8. (PS: I couldn't find a picture on the google but check out Whitney Simmon's YouTube vid here) 

-Seated Cable Rows: Use the narrow-grip attachment and once you pull, squeeze at the end (think like you're about to snap the pencil in half that's in between your back muscles haha!)
DO 4 sets of 10

-Alternating Bicep Curls with one arm that's stationary: For this exercise, you want to start out with one arm at your side (holding the dumbbell) out at an angle and bent elbows. The other arm will be doing the bicep curls (same angle in which you are hold the stationary arm), while the other is stationary. 
DO 3 sets of 8 reps (each arm)
(PS: the video shows the girl doing it at the same time: for this exercise you would one one arm at a time while the other is holding the dumbbell out)

-Hammer Curls: hold the dumbbells as you would normally and you will do a curl on both arms at the same time. 
DO 4 sets of 10 reps

Don't Forget: Take 1-2 minute break IN BETWEEN SETS! 

Cool Down: 
-Stretch: here I take more time doing deeper stretches for my arms, side body, and even legs. 
-Sometimes I get back on the treadmill for 5 more minutes and walk at an incline. 

There you have it! I hope this helps you & your work out routine ;) Whenever I take some time off, I try to do some yoga or just rest my body. It's always good to allow your body to rest + recover so don't forget that! Also, I have linked a visual for the exercises as well as the links to the YouTube Channels of the people I like to get fit-spirations from! 

What do you like to do for your workouts?


 

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xo, Dorothy