30 Minute Biceps and Back Strength Workout At-Home! | STF - Day 37

Get ready to feel that pump with me today, this one got spicy!

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We will work for 3 rounds of 45 seconds of work for every exercise and the workout will be an upper body workout focused on our PULL muscles (back and biceps) and we will absolutely hit the best ab exercises to finish! The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 75-85% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body for 2 seconds to lengthen the muscle we are working and take 2 seconds to complete the contraction. Think of sitting into a squat for two seconds and pushing back up for 2 seconds without a pause at the bottom. You will aim for 6-12 reps for each work period and aim for muscle failure at the end of each exercise!

Exercises:
Left Arm Row
Right Arm Row
Back Fly
Wide and Underhand Rows 
Alternating Hammer Curls
Alternating Supinated Curls
Curl Pulses
Reverse Crunch and Sit up

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