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.

DUMBBELL ROWS

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.

OTHER WORKOUTS IN THIS SERIES