Day 3 – Back and Biceps

Warm Up

Repeat 2 times – 30 seconds for each move

Towel Flossing

Arm Circles

Wrist Rotations

Squat into Rotation

Perform each superset 3 times before moving on to the next superset.

Reps are given per set order.

For example, Bent Over Row – 12, 12, 12 Reps means that each set is 12 reps.

Bent Over Row – 12, 12, 12 Reps

Barbell Bicep Curl – 12, 12, 12 Reps

Inchworms – 12, 12, 12 Reps

Hammer Curl – 12, 12, 12 Reps

One Arm Row – 12, 12, 12 Reps

Concentration Curls – 12, 12, 12 Reps

Push Ups – 12, 12, 12 Reps

Alternating Dumbbell Bicep Curl – 12, 12, 12 Reps

Following your workout, perform 25-30 minutes of steady cardio.

Choose from the following:

Stairmaster

Elliptical

Spinning Bike

Treadmill

Jog / Running Outside

Jump Rope

Rowing Machine

Foam roll and stretch