Workout Schedule – February

Week 2 – Day 5 – Back & Biceps

Superset 1

Single Arm Cable Rope Hammer Curl – 4 sets of 12 reps per arm

Start with arms by your sides, holding the rope with thumb up, curl weight towards your bicep and back down, keep elbow right by your side only using your bicep to curl.

Wide Grip Lat Pulldowns – 4 sets of 15 reps

Using a bar hooked to the cables, stand away from the cable slightly bent over, keeping back straight not hunched. Pull the bar towards hips, focusing on pulling it with your lats. Make sure to keep your arms straight.

Jump Rope – 3 minutes

Superset 2

Dual Row (Machine) – 4 sets of 10 reps

Using two handles on the cable while seated, pull handles towards your hips then return to starting position. Can do both arms together or single arms for a varied workout.

Single Arm Row (Machine) – 4 sets of 12 reps per arm

Plate Curls – 4 sets of 12 reps

Jump Rope – 3 minutes

Superset 3

Cable Bar Bicep Curls – 4 sets of 20 reps

Place cable on lowest notch with a bar attached, start with arms down then curl towards the body, keep elbows close to the body.

Single Arm Cable High Row – 4 sets of 12 reps per arm

Use one handle on the highest notch on the cable. While seated pull towards your body squeezing your lat at the bottom.

Jump Rope – 3 minutes

Superset 4

Alternating Curls (Turn at the Top) – 4 sets of 10 reps per arm

Bent Over Barbell Row – 4 sets of 12 reps

Using the barbell on the ground attachment while slightly bent over with a straight back, pull the bar towards your body using your lats, not your arm.


3 minutes of incline walk on the highest incline then incline sprints on inline levels 15, 10, 5. (10-15 minutes total.)