Скачать или смотреть TAKE YOUR WORKOUT TO THE NEXT LEVEL | Back & Biceps | Full Workout Explained

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(Please excuse the font in this video--my editing software was not being my friend today!!)

Hey, babes!

Today, we'll be hitting back and biceps at the gym. This will be perfect for my intermediate to advanced lifters who are looking for an upper body workout that will give them a great challenge.

Make sure to perform the exercises with the recommended RIRs to experience the full challenge of this workout!

Please feel free to take screenshots of the workout diagrams included right before the workout begins and right after the entire workout ends to easily take this workout with you to the gym!
The full written workout can also be found down below.

While this workout can definitely get you one step closer to your goals, keep in mind that building muscle comes through being consistent with your workouts and nutrition over time.

What other workouts would you like to see?

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BACK & BIS:
1️⃣a. Wide-Grip Lat Pulldowns | 10 reps at 2RIR
b. Cable Bicep Curls | 15 reps at 1RIR
c. Rest for 2 minutes
Repeat a-c for a total of 4x.
2️⃣a. Seated Cable Rows Pyramid Set:
10 reps at a lighter weight
Increase the weight and do 8 more reps
Increase the weight again for 6 more reps
b. Straight Arm Pushdowns | 10 reps at 2RIR
c. Static-Hold DB Curls | 12 reps/arm at 1RIR
d. Rest for 2 minutes
Repeat a-d for a total of 4x with the exception of a (only do a for the first 3 times).
3️⃣a. Single-Arm Bent-Over DB Rows | 10 reps/arm at 1RIR
b. Spider Curls | 12 reps at 1RIR
c. Rest for 2 minutes
Repeat a-c for a total of 4x.
4️⃣21s | 3 sets
Each set will consist of:
7 half reps at the bottom of your normal bicep curl range of motion
7 half reps at the top of your normal bicep curl range of motion
7 full reps
Rest 1-2 minutes between each set & use a weight that you can perform each set to failure with.

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