BODY WEIGHT AND NO EQUIPMENT - BACK & BICEPS
DUMBBELL LAT PULLOVERS
Focus on getting a full extension. Tighten your core and keep your back straight. Pivot from the shoulders only. 3 sets of 10.
DUMBBELL BICEP CURLS
A great workout to isolate the biceps. Keep a straight back, elbows ticked in and a tight core. Pivot from the elbows only. 3 sets of 10.
BICEP CURLS TO SHOULDER PRESSES
A great compound workout that isolates the biceps & works the shoulders & triceps. Straight body and keep a tight core. 3 sets of 15.
ELEVATED BARBELL ROWS
Doesn’t have to be on a barbell. A TRX strap works just as good. Keep your body planked and pull up towards the bar. 3 sets of 10.
STRAIGHT ARM DUMBBELL PULL-BACKS
Keep a tight core and straight arms. Pivot from the shoulders only. Use a weight you can comfortably do 10 reps with. 3 sets.
One of the easily overlooked back and bicep workouts. A simple and effective exercise. 3 sets of 10. Rotate arms and repeat.
EQUIPMENT ASSISTED - BACK & BICEPS
CLOSE GRIP / NEUTRAL GRIP LAT PULLDOWN
The lat pulldown is a great way to engage your overall back muscles, lats and biceps. Keep a tight core and a smooth motion. 3 sets of 10.
WIDE GRIP LAT PULLDOWNS
A variation to the neutral grip lat pulldown. This is a great workout to isolate lats and back. Pause slightly at the bottom. 3 sets of 10.
REVERSE GRIP LAT PULLDOWNS
A variation to the standard grip lat pulldowns, this engages the biceps and provides a more natural range of motion. 3 sets of 10.
CLOSE GRIP LAT PULLDOWNS – VARIATION
Target a different angle with a close grip handle. Keep your chest up and pull down without rocking back and forth. 3 sets of 10.
SEATED CABLE LOW PULLS
Keep a tight core. Open your chest as you pull and pinch your shoulder blades. Keep a slow and steady motion. 3 sets of 10.
WIDE GRIP CABLE LOW PULLS
A variation to the cable low pulls, this wide grip version engages lats more dominantly. Slight pause when contracted. 3 sets of 10.
STANDING LAT PULLDOWNS
Want to isolate your lats & engage your core in one exercise? this one is for you! keep your body planked and arms straight. 3 sets of 10.
REVERSE GRIP CABLE FRONT RAISES
A variation to the dumbbell raises. This workout engages the lats and core. Keep your core tight & arms straight. 3 sets of 10.
STANDING CABLE FRONT RAISES
A downward facing grip on the bar provides a new and more challenging variation to this workout. Keep a tight core. 3 sets of 10.