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0 Get ready for summer with this Summer Back and Bicep Workout
Today’s…
Cardio Round 1…
For today’s cardio, we are going to be doing a 2 mile run on the treadmill for time. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 2 mile run outside instead.
Circuit…
Abs…
Stretch
To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.
Summer Big Arm Workout:
Summer Back and Bicep Workout
CARDIO:
– 2 mile run for time
WEIGHTS:
– 4×10 one arm cable curls (each arm)
– 4×10 superset with dumbbell curls with static hold (each arm)
– 4×10 one arm cable rows
– 4×10 superset dumbbell bent over row
-4×10 bicep cable curls
– 4×10 superset dumbbell bicep curls (each arm)
– 4×10 cable face pulls
– 4×10 superset dumbbell lateral raises
– 4×10 cable rows
– 4×10 dumbbell hammer curls
ABS:
– 2 rounds of the following:
– 35 seconds of 6 inches
– 35 Seconds of leg pull ins
– 35 Seconds of flutter kicks
– 35 Seconds of heel touches
– 35 seconds of leg raises
– 35 second break
One arm cable curls:
Dumbbell curls with static hold:
One arm cable rows:
dumbbell bent over row:
Cable curls:
Dumbbell bicep curls:
Face Pulls:
Dumbbell Lateral Raises:
Cable Rows:
Hammer Curls:
6 Inches:
Leg Pull Ins:
Flutter Kicks:
Heel Touches:
Leg Raises:
Takeaways
If you are looking for more workout of the day ideas, be sure to go check out our page here for more.
If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).
