Believe it or not this is not my favorite day to workout, for some reason back day takes more energy out of me then leg day! So what do I do? I purposely  make the Back workout ridiculously hard to make sure I am not slacking. It’s what I do 🙂 If you feel like slacking then make something harder so that way even if you slack off you still are kicking your butt. So back and bicep day is lots of supersets. You may find that when you do back and biceps as supersets together you are not able to lift as much…That’s ok! This is because your biceps are the secondary muscle group that is working when you workout your back so when doing super sets it is almost like your biceps are working twice and then when you go to your back your biceps are burnt out so your back might not be able to do as much. No worries just drop the weight and keep moving since you will be taking the rest time out between the sets and focusing more on getting lots of repetitions.

Warm-up: 5 x 5 of assisted pull-ups (try to keep it as minimal weight as possible so it is as close to a fully body weight pull-up)

Follow each exercise as a super set as they are grouped together. Complete all of the sets before moving onto the next superset. Try not to rest in between the exercises.

Lateral Pull Down- 3 x 12 (Fairly heavy)
DB Hammer Curls- 3 x 15

Rest 30 seconds after superset

One Arm Row (each side)- 3 x 12
Barbell Preacher curl- 3 x 15

Rest 30 seconds after superset

Barbell Bent Over Row- 3 x 12
Pulse Cable Curls (stay in a contracted position half way up and half way down)- 3 x 15

Rest 30 seconds after superset

DB Rows Palms Face Down- 3 x 12
Seated Alternating DB Curls- 3x 12

Finish with this AB Super Set:

Leg Lifts- 3 x 15
Russian Twist- 3 x 20
Weighted Crunch- 3 x 25

If you are feeling super bad a** finish up with 15 minutes of sprints Tabata form of 20 seconds on and 10 second rest rate. P.s. A Sprint is higher then 6.5 on the treadmill….it is balls to the wall all you’ve got in you for 20 seconds 😉


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